Notes From the Net
Friday
Can you stir things up to make something special?
Magic happens when you combine things in unexpected ways. You may think that certain parts of your life aren't related, but in reality it's all connected. By combining strengths, you're multiplying their effects and creating something new. Try throwing a talent of yours in the pot with a hobby or interest and see what happens. Try finding a personal goal that can be joined with a social goal. Try digging out that old Halloween costume and see if it inspires an idea for work. The recipe for success is different for each of us, but we have all the ingredients we need. So have fun and experiment with the combinations you can make in your life. Besides, it's just fun to watch things get mixed up a little bit.
¶ Friday, June 30, 2006
Wednesday
The real measure of your contributions
What is accomplishment? Is it measured by the number of zeroes in your salary? By status or your level of fame? Or could success possibly come from the number of lives you touch? In today's world, where people are famous just for being famous, it's easy to get caught up in the quest for being noticed and appreciated. People and ideas can be trampled along the way if nobody looks out for them. If leaving a legacy is important to you, it should not come at the expense of your values. If you let it, you'll end up leaving a legacy you didn't want, and that kind of defeats the purpose doesn't it? The greatest and most noble acts are the ones that are done when we think no one is looking. When you stop expecting thanks or anything in return, your contribution is more welcome than ever. The irony is, the nicer you are, the more important you become.
¶ Wednesday, June 28, 2006
Tuesday
Are you satisfied with the status quo?
While you work to be a spark for your loved ones, don't forget that your light is only as strong as the fuel you supply it with. That means food. Good food. Eating plenty and eating right keep that flame from dying out. When you're at the top of your game, your body uses up nutrients as fast as you can put them in. Starving yourself, even for a little while, takes your flame down a notch or two and is a very bad idea for your health. And without real nutritional value, junk food is just as useless as no food at all. A healthy, balanced diet is like a constant power boost for your pregnancy. Replenish your energy before you wear out, and your fire will burn brighter and brighter every day.
¶ Tuesday, June 27, 2006
Dieting with a Positive Twist
Dieting with a Positive Twist
Advice from SparkGuy
-- By Chris Downie, SparkPeople Founder
Quick, when you think of the word ‘diet,’ what pops into your mind? Someone hovering over an all-lettuce salad, using a stopwatch to count the time until the next permitted bite? If this sounds familiar, then it’s important to know that this is not the way to get healthy. In fact, it’s the complete opposite; getting healthy is fun!
For many of us, getting healthy means giving up all the foods we like to eat and starving ourselves for long stretches throughout the day. Of course that would not be a pleasant experience. If you are dreading each day while you are on a so-called ‘diet,’ then what’s the point? Getting healthy, though, has to do with much more than eating right – it’s about simple things that you will enjoy.
Every little bit counts; even activities that you think have nothing to do with your health count. Walking around the neighborhood, talking to friends and family on the phone, setting goals, reading - these are all activities that will help you in your quest to get healthier, all while keeping you positive.
Sure, you may have to watch out for some foods in your diet, but it’s more important to simply incorporate healthy foods – fruits, vegetables, complex carbohydrates – into what you eat. At the same time, exercise does not have to be a rigorous, three-hour workout. The key is finding exercise you enjoy, such as playing racquetball, riding a bike or throwing a football with your kid.
And that’s just the point – getting healthy is something to enjoy, not to detest. Getting healthy is not something you should look at as a chore; it’s something that can be a fun and great experience. It can a positive experience that will not be a short-lived fad, but a new way of life for you. ¶ Tuesday, June 27, 2006
Advice from SparkGuy
-- By Chris Downie, SparkPeople Founder
Quick, when you think of the word ‘diet,’ what pops into your mind? Someone hovering over an all-lettuce salad, using a stopwatch to count the time until the next permitted bite? If this sounds familiar, then it’s important to know that this is not the way to get healthy. In fact, it’s the complete opposite; getting healthy is fun!
For many of us, getting healthy means giving up all the foods we like to eat and starving ourselves for long stretches throughout the day. Of course that would not be a pleasant experience. If you are dreading each day while you are on a so-called ‘diet,’ then what’s the point? Getting healthy, though, has to do with much more than eating right – it’s about simple things that you will enjoy.
Every little bit counts; even activities that you think have nothing to do with your health count. Walking around the neighborhood, talking to friends and family on the phone, setting goals, reading - these are all activities that will help you in your quest to get healthier, all while keeping you positive.
Sure, you may have to watch out for some foods in your diet, but it’s more important to simply incorporate healthy foods – fruits, vegetables, complex carbohydrates – into what you eat. At the same time, exercise does not have to be a rigorous, three-hour workout. The key is finding exercise you enjoy, such as playing racquetball, riding a bike or throwing a football with your kid.
And that’s just the point – getting healthy is something to enjoy, not to detest. Getting healthy is not something you should look at as a chore; it’s something that can be a fun and great experience. It can a positive experience that will not be a short-lived fad, but a new way of life for you. ¶ Tuesday, June 27, 2006
Monday
Take a Good Breather
Take a Good Breather
An Exercise in Proper Breathing
-- By Mike Kramer, Sparkpeople.com Writer
Proper Breathing is an underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. More blood cells get the new, oxygen-rich air instead of the same old stale stuff. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor, shallow breathing. You'll not only be healthier, but you'll be able to perform better (mentally and physically) and, of course, be less stressed and more relaxed.
Here's an exercise that will help you get the full benefits of good breathing. The techniques in this exercise are ones you should try to develop in your normal breathing, and that could take practice. Try to take about 10 minutes, but it can happen in five by cutting the time for each step in half. Most of it can be done anywhere you need to relax or clear your head:
1. Get Ready (2 minutes) Make the room dark, or at least darker. Lie down flat on your back, or sit against a wall. Use a pillow for comfort. Make sure no part of your body is strained or supporting weight. Close your eyes. Just pay attention to your breathing for a minute or two. Don't try to change it, just notice how it feels. Imagine the fresh blood flowing through your body. Listen to your surroundings.
2. Stage I (2 minutes) Practice breathing in and out of your nose. Exhaling through the mouth is okay for quick relaxation, but for normal breathing, in and out the nose is best. Take long breaths, not deep breaths. Try not to force it, you shouldn't hear your breath coming in or out. You're drawing slow breaths, not gulping it or blowing it out. Feel the rhythm of your breathing.
3. Stage II (3 minutes) Good breathing is done through the lower torso, rather than the upper torso. Each breath should expand your belly, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel them rise and fall. If it's not working, push down gently with your hands for a few breaths and let go. Your stomach should start to move more freely. Relax your face, your neck, your cheeks, your jaw, your temples, even your tongue.
4. Stage III (3 minutes) Feel the good air entering your lungs and feel the stale air leaving your body. "In with the good, out with the bad" is definitely true here. Make your exhale as long as your inhale to make sure all the bad air is gone. Remember, long slow breaths. Most people take 12-16 breaths per minute. Ideally, it should be 8-10. Now try to make your exhale a little longer than your inhale for a while. Pause after your exhale without taking a breath. Focus on the stillness and on not forcing an inhale. Your body will breathe when it needs to.
5. Wake Up!!! ¶ Monday, June 26, 2006
An Exercise in Proper Breathing
-- By Mike Kramer, Sparkpeople.com Writer
Proper Breathing is an underestimated, but critical building block of good health. Slow, deep breathing gets rid of carbon dioxide waste and takes plenty of clean, fresh oxygen to your brain and muscles. More blood cells get the new, oxygen-rich air instead of the same old stale stuff. Experts estimate that proper breathing helps your body eliminate toxins 15 times faster than poor, shallow breathing. You'll not only be healthier, but you'll be able to perform better (mentally and physically) and, of course, be less stressed and more relaxed.
Here's an exercise that will help you get the full benefits of good breathing. The techniques in this exercise are ones you should try to develop in your normal breathing, and that could take practice. Try to take about 10 minutes, but it can happen in five by cutting the time for each step in half. Most of it can be done anywhere you need to relax or clear your head:
1. Get Ready (2 minutes) Make the room dark, or at least darker. Lie down flat on your back, or sit against a wall. Use a pillow for comfort. Make sure no part of your body is strained or supporting weight. Close your eyes. Just pay attention to your breathing for a minute or two. Don't try to change it, just notice how it feels. Imagine the fresh blood flowing through your body. Listen to your surroundings.
2. Stage I (2 minutes) Practice breathing in and out of your nose. Exhaling through the mouth is okay for quick relaxation, but for normal breathing, in and out the nose is best. Take long breaths, not deep breaths. Try not to force it, you shouldn't hear your breath coming in or out. You're drawing slow breaths, not gulping it or blowing it out. Feel the rhythm of your breathing.
3. Stage II (3 minutes) Good breathing is done through the lower torso, rather than the upper torso. Each breath should expand your belly, your lower back and ribs. Relax your shoulders and try not to breathe with your chest. Put your hands on your stomach and feel them rise and fall. If it's not working, push down gently with your hands for a few breaths and let go. Your stomach should start to move more freely. Relax your face, your neck, your cheeks, your jaw, your temples, even your tongue.
4. Stage III (3 minutes) Feel the good air entering your lungs and feel the stale air leaving your body. "In with the good, out with the bad" is definitely true here. Make your exhale as long as your inhale to make sure all the bad air is gone. Remember, long slow breaths. Most people take 12-16 breaths per minute. Ideally, it should be 8-10. Now try to make your exhale a little longer than your inhale for a while. Pause after your exhale without taking a breath. Focus on the stillness and on not forcing an inhale. Your body will breathe when it needs to.
5. Wake Up!!! ¶ Monday, June 26, 2006
Taking two steps forward
Slow and steady has not always been an inspiring concept. It's not as sexy as speed and sharp turns of direction. But it may be just the thing to keep you from running out of gas, while still moving you forward. Abe is telling us that the most important thing is to keep walking forward, no matter how slowly. Sometimes slowness can be frustrating. You might become impatient; you might get discouraged with a setback. But a setback doesn't have to set you back. Simply using it as a learning opportunity can leapfrog you ahead again. From now on, try paying attention more to your direction and less to your speed. Be patient, focus on a little bit at a time, and soon enough, you'll be further than you ever thought. Besides, it's a good bet that by always looking forward, Abe rarely looked back in regret.
¶ Monday, June 26, 2006
Sunday
A meaningful life requires hard work
Part of being a good leader and good example is holding people accountable to their promises. To reach your goals, you need to be a strong leader of yourself. That means making sure you live up to the promises you made to yourself and to others. Your goals are important to you. They'll also require some work. If you could put one person in charge of your most personal, most precious goals, would you hire someone who looks for the easy way out or just talks a good game? Or would you entrust them to the person who willingly takes action and does whatever is needed to make it happen? You can handle the job. Prove yourself trustworthy by showing up every day with your sleeves rolled up.
¶ Sunday, June 25, 2006
7 Hidden Ways to Get Better Sleep
7 Hidden Ways to Get Better Sleep
Go From Restless to Well-Rested in No Time
-- By Christine Seymour, Health & Fitness Writer
As a college student, I had my fair share of sleepless nights. But as I matured (and learned from the adverse affects I suffered because of those late nights), I began to realize that at the core of a healthy, long life is good sleep. Surprisingly, what we hear about health usually revolves around exercise and nutrition; the truth about sleep—one of the most important factors to attaining vitality—is often left out of the mix.
Losing sleep is certainly not something to be taken lightly. An occasional night of tossing and turning is normal, but continued patterns of this behavior can cause real problems in your ability to function normally. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension).
Your mood also suffers when you don’t get enough shut-eye, causing you to become disoriented on the job, fatigued behind the wheel of a car, or irritated at home. But more importantly, these mood swings can affect your relationships with others, and even lead to depression.
But the good news is that, starting tonight, you can improve the quality and quantity of your sleep. Here are 7 ways to get back on track. You’ll be sleeping like a baby in no time!
1. Create the right environment. Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television, eat, talk on the phone, etc., your mind will expect that the bedroom is for daytime activities. Instead, create an environment that is suitable for sleeping. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include turning the temperature down a few notches, and turning the clock away from your view. Recent studies reveal that watching your sleep time vanish into the morning hours only makes you more anxious and less able to fall asleep.
2. Get yourself into a routine. This is especially hard for people with wavering, active schedules, like students and parents. On busy days, it is difficult—but crucial—to be firm with a routine. If you normally don't fall asleep until the wee hours of the morning, or if you don't have a sleep schedule at all, try going to bed a half an hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally.
3. Limit food and beverage intake before bed. As you lie down to sleep, acids in the stomach level out, making heartburn and indigestion more likely to occur. Also, your metabolism increases slightly to digest food, which can also raise your energy level. Stop eating at least three hours before your scheduled bedtime. If you must snack on something, keep it small, and avoid high-fat foods, which take longer to digest. Instead, have a granola bar, some toast, or a small bowl of cereal, but keep your portion small. Say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels. Alcohol may be a depressant, but after its sedative effects wear off, your sleep patterns will suffer.
4. Consider a natural approach. Certain herbal teas can help you relax and fall asleep. Chamomile is a popular herb that slows the nervous system and promotes relaxation; Kava Kava and Valerian Root are known to help reduce anxiety and nervousness and promote healthy sleeping patterns. As always, consult your health care provider, use herbs and other supplements only as directed, and make sure to read labels. Some herbs may react with certain types of medication or cause adverse effects in individuals with liver disease, Parkinson's disease, and pregnant or nursing women. Other liquids, such as a small glass of warm milk, may also help.
5. Know when and how to nap. When energy levels drop around 3-5 p.m., most of us desire a little shut-eye. Napping is okay, as long as you do it wisely. Most sleep counselors recommend napping for no longer than 20 minutes. Exceeding 20 minutes could leave you feeling groggier and make it harder for you to fall asleep at bedtime. If you know you have to stay up late, or if you have an erratic sleep schedule (especially new moms), take a nap during the day. You’ll be more productive and in a better mood.
6. Take control of your worries. Let’s face it—most of us lead very stressful lives. Stress, surprises, and changes can take a toll on your sleep habits. Schedule some downtime each day for meditative activities like stretching or a hot bath. Try to decrease your brain activity before bed by writing down your thoughts in a journal and closing the book on the day. If thinking keeps you up at night, get out of bed and try to be productive. Deal with those thoughts (pay the bill that you are worried about forgetting, make a to-do list, etc.) in a positive way, and come back to bed when you’re ready to sleep.
7. Get a check-up. If you toss and turn most nights, it may be time to see a physician. You could be suffering from one or more sleep disorders, including insomnia and sleep apnea. The sooner you find out what's wrong, the sooner you can fix it. Sleep disorders are dangerous to your health, so if you suspect something is wrong, tend to it immediately. ¶ Sunday, June 25, 2006
Go From Restless to Well-Rested in No Time
-- By Christine Seymour, Health & Fitness Writer
As a college student, I had my fair share of sleepless nights. But as I matured (and learned from the adverse affects I suffered because of those late nights), I began to realize that at the core of a healthy, long life is good sleep. Surprisingly, what we hear about health usually revolves around exercise and nutrition; the truth about sleep—one of the most important factors to attaining vitality—is often left out of the mix.
Losing sleep is certainly not something to be taken lightly. An occasional night of tossing and turning is normal, but continued patterns of this behavior can cause real problems in your ability to function normally. Research shows that inadequate sleep can have disastrous effects on your weight loss efforts, impair your concentration, and even mimic the symptoms of impaired glucose tolerance (which can lead to diabetes and hypertension).
Your mood also suffers when you don’t get enough shut-eye, causing you to become disoriented on the job, fatigued behind the wheel of a car, or irritated at home. But more importantly, these mood swings can affect your relationships with others, and even lead to depression.
But the good news is that, starting tonight, you can improve the quality and quantity of your sleep. Here are 7 ways to get back on track. You’ll be sleeping like a baby in no time!
1. Create the right environment. Get your body and mind in the habit of using your bedroom for sleeping. If you frequently sit in bed to pay your bills, do your homework, watch television, eat, talk on the phone, etc., your mind will expect that the bedroom is for daytime activities. Instead, create an environment that is suitable for sleeping. Equip your room with soft lighting, comfortable bedding, and relaxing music. Other tricks include turning the temperature down a few notches, and turning the clock away from your view. Recent studies reveal that watching your sleep time vanish into the morning hours only makes you more anxious and less able to fall asleep.
2. Get yourself into a routine. This is especially hard for people with wavering, active schedules, like students and parents. On busy days, it is difficult—but crucial—to be firm with a routine. If you normally don't fall asleep until the wee hours of the morning, or if you don't have a sleep schedule at all, try going to bed a half an hour earlier each week, or set a time to get in bed and stick with it. Eventually your body will get used to going to sleep at that time and it will begin to come naturally.
3. Limit food and beverage intake before bed. As you lie down to sleep, acids in the stomach level out, making heartburn and indigestion more likely to occur. Also, your metabolism increases slightly to digest food, which can also raise your energy level. Stop eating at least three hours before your scheduled bedtime. If you must snack on something, keep it small, and avoid high-fat foods, which take longer to digest. Instead, have a granola bar, some toast, or a small bowl of cereal, but keep your portion small. Say no to stimulants like caffeine and nicotine, which can raise blood pressure and energy levels. Alcohol may be a depressant, but after its sedative effects wear off, your sleep patterns will suffer.
4. Consider a natural approach. Certain herbal teas can help you relax and fall asleep. Chamomile is a popular herb that slows the nervous system and promotes relaxation; Kava Kava and Valerian Root are known to help reduce anxiety and nervousness and promote healthy sleeping patterns. As always, consult your health care provider, use herbs and other supplements only as directed, and make sure to read labels. Some herbs may react with certain types of medication or cause adverse effects in individuals with liver disease, Parkinson's disease, and pregnant or nursing women. Other liquids, such as a small glass of warm milk, may also help.
5. Know when and how to nap. When energy levels drop around 3-5 p.m., most of us desire a little shut-eye. Napping is okay, as long as you do it wisely. Most sleep counselors recommend napping for no longer than 20 minutes. Exceeding 20 minutes could leave you feeling groggier and make it harder for you to fall asleep at bedtime. If you know you have to stay up late, or if you have an erratic sleep schedule (especially new moms), take a nap during the day. You’ll be more productive and in a better mood.
6. Take control of your worries. Let’s face it—most of us lead very stressful lives. Stress, surprises, and changes can take a toll on your sleep habits. Schedule some downtime each day for meditative activities like stretching or a hot bath. Try to decrease your brain activity before bed by writing down your thoughts in a journal and closing the book on the day. If thinking keeps you up at night, get out of bed and try to be productive. Deal with those thoughts (pay the bill that you are worried about forgetting, make a to-do list, etc.) in a positive way, and come back to bed when you’re ready to sleep.
7. Get a check-up. If you toss and turn most nights, it may be time to see a physician. You could be suffering from one or more sleep disorders, including insomnia and sleep apnea. The sooner you find out what's wrong, the sooner you can fix it. Sleep disorders are dangerous to your health, so if you suspect something is wrong, tend to it immediately. ¶ Sunday, June 25, 2006
Saturday
Spreading goodwill that can return to you
This quote can be read in a few ways, and all of them are worth thinking about. First, complimenting and encouraging others is one of the easiest and most powerful ways to be a positive force in someone's life. As long as you're sincere, repeating that encouragement as often as possible can have effects that far outweigh the effort. Countless people have exceeded their own expectations just because others believed in them. Second, giving positive feedback works even better if done publicly. Take those kind words and repeat them until everyone knows the great things that this person is doing. Third, we've all had kindnesses bestowed on us in word and deed. In return for that favor, it's up to us to repeat that generosity for someone else's benefit. However you read this quote, the point is that there's a kindness out there to be performed. And you're just the person to do it!
¶ Saturday, June 24, 2006
Friday
Making the most of every day and every hour
If he felt this way at the start of the 20th century, imagine what he would think today. We have the freedom to do more now than ever before. But more options can bring more frustration, because we still see all of the things we don't have time for. Before you plan another day/week/month/year, write this thought at the top of the paper: I Cannot Do Everything. It's a truth that applies today even more than it did 100 years ago. Life becomes easier when you accept the fact that you will never be able to do everything you want. Once that happens, you can start to look at what you want to do the MOST, and plan accordingly. Priorities bring peace of mind. They help you relax, knowing that you're doing all you can by making the most of your opportunities. Low priorities are the seeds of wasted time. And days don't need any help getting shorter.
¶ Friday, June 23, 2006
Thursday
How do you show your individuality?
Voices screaming for originality surround us in today's culture. Problem is, most originality is happening just on the surface level, and is usually not original at all. People are so "original" now that tattoos—once symbols of rebellion and individual freedom—are now a tool of conformity. Sometimes, you can adopt someone else's value system without knowing it. When that happens, you dilute the one thing you have complete control over: your unique self. People who are truly individuals are ones who are true to themselves. They are self-made people, not composites of borrowed personalities and values. They created their own value system and gain strength by living within that system. These are the people who do more than shock; they leave long-lasting impressions.
¶ Thursday, June 22, 2006
Wednesday
sharing Is Achieving
sharing Is Achieving
To Succeed, Tell Others About Your Goals
-- By Rebecca Pratt
“Friendship is born at that moment when one person says to another: ‘What! You, too? Thought I was the only one.’” (C.S. Lewis)
Which is why—whether you’re looking to eat healthier, increase your energy, lose a few pounds, or build up those nearly atrophied muscles—it’s good to find a fitness friend, maybe even several! In fact, experts say sharing your goals with others is vital to achieving them. Electing your own personal health-related “board of directors” can give you important tools—knowledge, insight, moral support and even humor—to help you get results.
But before you run off to enlist the aid of just any Tom, Dick, or Harriet, be forewarned. You should carefully consider how (or who) you appoint to your personal shape-up board. Picking fitness buddies can be fraught with danger; implicit in the concept is the level of trust and confidence you seek. Are you just looking for a jogging buddy? Or do you want someone who (gently) holds you accountable for overeating while at the same time encouraging you? Will you ruin a long-term, otherwise healthy relationship by pressing your spouse, neighbor, or friend into a new role that really doesn’t suit him?
Consider carefully whom you choose and the role they will play:
* Don’t be afraid to share your goals with family and friends. Having those closest to you in on your plans can mean daily, invaluable support and assistance. You may even find that they’re willing to modify their own lives, at least temporarily, to help out—giving up soft drinks or helping plan healthy meals, for example. What’s more, just the fact that you’ve confided in them is a powerful motivator for helping you remain consistent and persistent.
* Avoid naysayers. For whatever reason, some folks just have the habit of belittling or ridiculing the goals of others, whether because they feel inadequate and threatened, or are simply mean! You‘re under no obligation to discuss your goals or action plan with anyone. If you know upfront that someone will be negative—or even if you discover it after the fact— steer conversation away from personal topics.
* If someone close to you is unsupportive, either tune out the negativity or distance yourself from that person. If that person is your partner or lives in the same household, the problem’s a bit more complicated. As far as possible, try to understand the motivation behind the negativity; is the person critical of your particular goal or of goals in general?
* Demonstrate encouragement for the goals your friends and family want to accomplish. Even better, come up with some common goals that you can work on together. There’s strength in numbers. The simple act of one person saying no to an unwanted dessert can spark someone else to think hard about whether they really want to indulge.
* Remember the old adage that to make a friend you have to be a friend. Make your fitness friendships win-win situations by making sure to give something back.
* Don’t expect one fitness buddy to be all things. Instead, enlist a diverse group of people who can share your various interests in small ways, whether swapping healthy recipes, exercising with enthusiasm, or confiding weight loss secrets. Not only will that keep you from relying too heavily on one resource, but it will expand your circle of friends and keep things fresh as well.
* Fit your weight loss needs into your life in small and varied ways: a healthy pot-luck lunch with co-workers, an evening walk with your spouse, or a brief morning chat with your online fitness buddies. You’ll be helping others while you help yourself.
Sharing your goals with others is a powerful step towards both clarifying and fulfilling them. Not only are you more likely to follow though once you’ve voiced them—you’re more likely to have fun along the way! ¶ Wednesday, June 21, 2006
To Succeed, Tell Others About Your Goals
-- By Rebecca Pratt
“Friendship is born at that moment when one person says to another: ‘What! You, too? Thought I was the only one.’” (C.S. Lewis)
Which is why—whether you’re looking to eat healthier, increase your energy, lose a few pounds, or build up those nearly atrophied muscles—it’s good to find a fitness friend, maybe even several! In fact, experts say sharing your goals with others is vital to achieving them. Electing your own personal health-related “board of directors” can give you important tools—knowledge, insight, moral support and even humor—to help you get results.
But before you run off to enlist the aid of just any Tom, Dick, or Harriet, be forewarned. You should carefully consider how (or who) you appoint to your personal shape-up board. Picking fitness buddies can be fraught with danger; implicit in the concept is the level of trust and confidence you seek. Are you just looking for a jogging buddy? Or do you want someone who (gently) holds you accountable for overeating while at the same time encouraging you? Will you ruin a long-term, otherwise healthy relationship by pressing your spouse, neighbor, or friend into a new role that really doesn’t suit him?
Consider carefully whom you choose and the role they will play:
* Don’t be afraid to share your goals with family and friends. Having those closest to you in on your plans can mean daily, invaluable support and assistance. You may even find that they’re willing to modify their own lives, at least temporarily, to help out—giving up soft drinks or helping plan healthy meals, for example. What’s more, just the fact that you’ve confided in them is a powerful motivator for helping you remain consistent and persistent.
* Avoid naysayers. For whatever reason, some folks just have the habit of belittling or ridiculing the goals of others, whether because they feel inadequate and threatened, or are simply mean! You‘re under no obligation to discuss your goals or action plan with anyone. If you know upfront that someone will be negative—or even if you discover it after the fact— steer conversation away from personal topics.
* If someone close to you is unsupportive, either tune out the negativity or distance yourself from that person. If that person is your partner or lives in the same household, the problem’s a bit more complicated. As far as possible, try to understand the motivation behind the negativity; is the person critical of your particular goal or of goals in general?
* Demonstrate encouragement for the goals your friends and family want to accomplish. Even better, come up with some common goals that you can work on together. There’s strength in numbers. The simple act of one person saying no to an unwanted dessert can spark someone else to think hard about whether they really want to indulge.
* Remember the old adage that to make a friend you have to be a friend. Make your fitness friendships win-win situations by making sure to give something back.
* Don’t expect one fitness buddy to be all things. Instead, enlist a diverse group of people who can share your various interests in small ways, whether swapping healthy recipes, exercising with enthusiasm, or confiding weight loss secrets. Not only will that keep you from relying too heavily on one resource, but it will expand your circle of friends and keep things fresh as well.
* Fit your weight loss needs into your life in small and varied ways: a healthy pot-luck lunch with co-workers, an evening walk with your spouse, or a brief morning chat with your online fitness buddies. You’ll be helping others while you help yourself.
Sharing your goals with others is a powerful step towards both clarifying and fulfilling them. Not only are you more likely to follow though once you’ve voiced them—you’re more likely to have fun along the way! ¶ Wednesday, June 21, 2006
The power of having a dream and a vision
We've all worked with people who just show up to fill space. Uninspired and stuck going through the motions, they pick up a paycheck on Monday and wait for Friday. Some are just killing time until retirement. Maybe you even find yourself in this mindset. Not a very satisfying way to spend your days is it? Sounds like an easy life—except that in life, retirement can be permanent and unexpected. In your life, are you actively heading straight for your goals, or are you puttering around vaguely? Nothing is wrong with hard work; determination and elbow grease are what make the best dreams possible. But it's interesting that most work makes us look downward, while dreams lift our eyes to the sky. While you're keeping that nose to the grindstone, make sure you keep your head up to see where you're going.
¶ Wednesday, June 21, 2006
Tuesday
What would you do if you knew you wouldn't fail?
What would you do if you knew you could not fail? What kind of person would you be? What would at typical day look like? There's a reason that star-gazing provokes the most powerful dreams. They're right there for the taking, yet you can't touch them. Their distance only feeds an ability to inspire. Dreams may seem out of reach, but that's not the point of dreams. They're there to be felt, not touched or dissected. What a star is made of is meaningless to a moonlit dreamer. The epic possibilities are what are important. The payoff is not so much in the destination as it is in the journey. By following your dreams, you make their beauty a part of who you are. Your life begins to shine. You become a better person. By chasing that star, you've already captured its magic.
¶ Tuesday, June 20, 2006
Monday
De-Stress in 3 Minutes or Less
De-Stress in 3 Minutes or Less
Stop Emotional Eating Before It Starts
-- By Dean Anderson, Behavioral Psychology Expert
What is the single, most common problem that most dieters face when trying to lose weight? Will power? Nah. Temptation? Sometimes. Emotional eating? Bingo! That’s why it takes so much more than good intentions and information about nutrition and exercise to be successful. The ability to manage difficult situations and feelings effectively—without turning to food and eating—is a necessary foundation of a successful weight loss plan and healthy lifestyle.
Fortunately, there are many proactive steps you can take to keep functioning on all your mental cylinders during tough times. These steps range widely from basic relaxation techniques to the development of a reliable support network. Other options include:
* Keeping a food journal to help you identify your emotional eating triggers
* Cultivating mental and emotional well-being through practices like meditation, mindfulness, massage, and yoga
* Developing good problem solving skills
* Turning to the Message Boards for help and support when you need it; offering help to others as a way to get your mind off your own troubles and gain a little perspective on things
But all of these things take time, and there are many instances when you need something you can do right now, to keep yourself grounded, focused and able to make good decisions. After all, you don’t always have time to take a walk, relax in a hot bath or call a friend to talk things over. That’s what we’ll be talking about here—a 3-minute trick for handling stressful situations in the moment.
Minute 1: Stay Grounded
Emotional eating happens when you lose your connection to your grounded self. Stress itself is not what makes you reach for something to eat. In fact, stress is often a good thing and your grounded self knows this! We need the physical stress of exercise to keep our bodies in good shape just as we need the stress of intellectual and emotional challenges to keep our minds healthy.
Nine times out of ten, what really leads to emotional eating is getting caught in a "mind storm" of worst-case scenarios, projections, misinterpretations, and all the emotional overreactions that come with these thoughts. This "storm" turns a manageable challenge into something that makes you feel helpless, overwhelmed, ashamed or afraid—and sends you to the kitchen to find something to stuff those extreme feelings. When you can stay grounded in the moment of stress, you have many more options.
Here are some simple ideas to keep you grounded when something (or someone) pushes your buttons and your feelings start to spiral out of control:
* Take a few deep breaths. (You can also count to 10, if that helps.) If the stressful situation involves someone else, take a timeout and agree to continue the discussion in a few minutes.
* Remind yourself where you are. Take a look around, noticing and naming the colors and shapes in the space around you.
* Notice the physical sensations you are experiencing. Whether it's a sinking feeling, turmoil in your stomach, tension in your hands or jaw, restricted breathing, or heat on the back of your neck, try to name the feelings that go with the sensation. Is that sinking feeling fear, or dread? Is the heat a symptom of anger?
The idea here is to stay in your body and in the moment—with what’s real—instead of going inside your mind where all those unreal scenarios are just waiting to get spun out-of-control.
Minute 2: Reality Check
Once you’re calm enough to start thinking productively, put all those thoughts that are clamoring for attention inside your head through a quick reality check. Here are several very common thought patterns that have no place in reality. Do any of these apply to you?
* All or nothing thinking
Example: You go over your calorie limit or eat something on your “forbidden” list, and then decide to keep eating because you’ve already “blown it” for today. Reality: Weight loss is not a one-day event. If you stop overeating now, you’ll gain less and have less to re-lose later. That’s something to feel good about!
* Reading your own thoughts into someone else’s words
Example: Someone made a mildly critical or unsupportive remark to you, and you feel completely devastated. Reality: The more bothered you are by such remarks, the more likely it is that you are being overly-critical of yourself. When you treat yourself with respect, what others say won’t matter nearly so much.
* Either-Or thinking
Example: You make a mistake or have a bad day and feel like a complete and hopeless failure. Reality: No one does well all the time. Mistakes are a necessary and valuable opportunity to learn—if you don’t waste them by getting down on yourself.
* Taking care of other people’s business
Example: Something is going badly for someone you care about, and you feel responsible, or pressured to fix it. Reality: People need to learn from their own problems. You aren’t doing anyone a favor by trying to fix things just to make yourself feel better.
Minute 3: Putting Things in Perspective
Most common problems that you face in everyday life are much easier to handle when you keep them in perspective and avoid making mountains out of molehills. Here are some questions you can ask yourself to make sure you aren’t in the mountain-making business:
* How big a deal is this, anyway? If I knew I was going to die in a week, would this be something I would want to spend this minute of my remaining time on?
* Will any bad things happen if I postpone thinking about this until I have more time to figure things out?
* Do I have all the information I need to decide how to respond to this? Do I really know what’s going on here, or am I making assumptions? Am I worrying about things that might not even happen? What do I need to check out before taking action?
* Is there anything I can do right now that will change or help this situation?
* Am I trying to control something I can't, like what other people think, say, or do?
* Have I really thought through this problem, and broken it down into manageable pieces I can handle one-at-a-time?
Use this approach whenever your thoughts or situations begin to feel overwhelming, and you'll quickly find that the mountains that seem impossible at first can quickly morph into what they really are—manageable hills that you DO have the ability to climb. All it takes is three little minutes of your time. ¶ Monday, June 19, 2006
Stop Emotional Eating Before It Starts
-- By Dean Anderson, Behavioral Psychology Expert
What is the single, most common problem that most dieters face when trying to lose weight? Will power? Nah. Temptation? Sometimes. Emotional eating? Bingo! That’s why it takes so much more than good intentions and information about nutrition and exercise to be successful. The ability to manage difficult situations and feelings effectively—without turning to food and eating—is a necessary foundation of a successful weight loss plan and healthy lifestyle.
Fortunately, there are many proactive steps you can take to keep functioning on all your mental cylinders during tough times. These steps range widely from basic relaxation techniques to the development of a reliable support network. Other options include:
* Keeping a food journal to help you identify your emotional eating triggers
* Cultivating mental and emotional well-being through practices like meditation, mindfulness, massage, and yoga
* Developing good problem solving skills
* Turning to the Message Boards for help and support when you need it; offering help to others as a way to get your mind off your own troubles and gain a little perspective on things
But all of these things take time, and there are many instances when you need something you can do right now, to keep yourself grounded, focused and able to make good decisions. After all, you don’t always have time to take a walk, relax in a hot bath or call a friend to talk things over. That’s what we’ll be talking about here—a 3-minute trick for handling stressful situations in the moment.
Minute 1: Stay Grounded
Emotional eating happens when you lose your connection to your grounded self. Stress itself is not what makes you reach for something to eat. In fact, stress is often a good thing and your grounded self knows this! We need the physical stress of exercise to keep our bodies in good shape just as we need the stress of intellectual and emotional challenges to keep our minds healthy.
Nine times out of ten, what really leads to emotional eating is getting caught in a "mind storm" of worst-case scenarios, projections, misinterpretations, and all the emotional overreactions that come with these thoughts. This "storm" turns a manageable challenge into something that makes you feel helpless, overwhelmed, ashamed or afraid—and sends you to the kitchen to find something to stuff those extreme feelings. When you can stay grounded in the moment of stress, you have many more options.
Here are some simple ideas to keep you grounded when something (or someone) pushes your buttons and your feelings start to spiral out of control:
* Take a few deep breaths. (You can also count to 10, if that helps.) If the stressful situation involves someone else, take a timeout and agree to continue the discussion in a few minutes.
* Remind yourself where you are. Take a look around, noticing and naming the colors and shapes in the space around you.
* Notice the physical sensations you are experiencing. Whether it's a sinking feeling, turmoil in your stomach, tension in your hands or jaw, restricted breathing, or heat on the back of your neck, try to name the feelings that go with the sensation. Is that sinking feeling fear, or dread? Is the heat a symptom of anger?
The idea here is to stay in your body and in the moment—with what’s real—instead of going inside your mind where all those unreal scenarios are just waiting to get spun out-of-control.
Minute 2: Reality Check
Once you’re calm enough to start thinking productively, put all those thoughts that are clamoring for attention inside your head through a quick reality check. Here are several very common thought patterns that have no place in reality. Do any of these apply to you?
* All or nothing thinking
Example: You go over your calorie limit or eat something on your “forbidden” list, and then decide to keep eating because you’ve already “blown it” for today. Reality: Weight loss is not a one-day event. If you stop overeating now, you’ll gain less and have less to re-lose later. That’s something to feel good about!
* Reading your own thoughts into someone else’s words
Example: Someone made a mildly critical or unsupportive remark to you, and you feel completely devastated. Reality: The more bothered you are by such remarks, the more likely it is that you are being overly-critical of yourself. When you treat yourself with respect, what others say won’t matter nearly so much.
* Either-Or thinking
Example: You make a mistake or have a bad day and feel like a complete and hopeless failure. Reality: No one does well all the time. Mistakes are a necessary and valuable opportunity to learn—if you don’t waste them by getting down on yourself.
* Taking care of other people’s business
Example: Something is going badly for someone you care about, and you feel responsible, or pressured to fix it. Reality: People need to learn from their own problems. You aren’t doing anyone a favor by trying to fix things just to make yourself feel better.
Minute 3: Putting Things in Perspective
Most common problems that you face in everyday life are much easier to handle when you keep them in perspective and avoid making mountains out of molehills. Here are some questions you can ask yourself to make sure you aren’t in the mountain-making business:
* How big a deal is this, anyway? If I knew I was going to die in a week, would this be something I would want to spend this minute of my remaining time on?
* Will any bad things happen if I postpone thinking about this until I have more time to figure things out?
* Do I have all the information I need to decide how to respond to this? Do I really know what’s going on here, or am I making assumptions? Am I worrying about things that might not even happen? What do I need to check out before taking action?
* Is there anything I can do right now that will change or help this situation?
* Am I trying to control something I can't, like what other people think, say, or do?
* Have I really thought through this problem, and broken it down into manageable pieces I can handle one-at-a-time?
Use this approach whenever your thoughts or situations begin to feel overwhelming, and you'll quickly find that the mountains that seem impossible at first can quickly morph into what they really are—manageable hills that you DO have the ability to climb. All it takes is three little minutes of your time. ¶ Monday, June 19, 2006
Top 10 Strategies for Success
Top 10 Strategies for Success
Ideas to Meet Your Goals
-- By Mike Kramer, Sparkpeople.com Writer
1. Start Small
Quite possibly the biggest mistake dieters make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose 2. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.
2. Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.
3. Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.
4. Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.
5. Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.
6. Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.
7. Come Out of Seclusion
Has anyone ever achieved anything of real value all alone? Probably not many. Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.
8. Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.
9. Trust Your Plan
You’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes weight loss almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.
10. Have Fun!!!
Who says dieting has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride! ¶ Monday, June 19, 2006
Ideas to Meet Your Goals
-- By Mike Kramer, Sparkpeople.com Writer
1. Start Small
Quite possibly the biggest mistake dieters make is pushing the accelerator too soon. You can’t lose 20 pounds in a week. But you can lose 2. Taking small bites and chewing slowly have as much to do with goal achievement as they do with your mom’s dinner table scolding.
2. Get It On Paper
Whether setting your first goals, tracking daily progress, or sharing your deepest thoughts with a journal, writing things down crystallizes your ideas, exposes underlying fears, and paints an accurate picture of real life.
3. Focus On Everyday Habits
The building blocks of a healthy lifestyle are forged in the smallest of actions you take every day and every week. Healthy choices can become as natural as brushing your teeth or locking the front door. Build one habit, one action at a time.
4. Always See Your Goal
Goals need attention. They need to be seen and heard and thought of often if they ever hope to come true. So surround yourself with as many reminders as possible.
5. Be Consistent
Imagine a plane taking off. In the beginning, a lot of energy is spent to simply get moving down the runway. But as speed and momentum take over, the plane is pulled forward and up into the sky, faster and further by the second. Consistent action, no matter how small, has more power than you ever imagined.
6. Never Stop Learning
A healthy lifestyle is a process—a journey more than a destination. You can always learn more about nutrition, fitness, and even yourself that can help you be just a little bit better tomorrow.
7. Come Out of Seclusion
Has anyone ever achieved anything of real value all alone? Probably not many. Most receive some form of help from other people. Support, information, a sense of shared experience, encouragement, advice, and a well-timed pep talk are all invaluable as you set off on your adventure.
8. Allow For Setbacks
Accept the fact right now that you will make mistakes, and that it can be a positive thing. We are usually harder on ourselves that we are on anyone else we know. Be your own #1 fan. That means being supportive (instead of critical) when you stumble, and enjoying your wins (rather than ignoring your accomplishments) when you succeed.
9. Trust Your Plan
You’ll have up weeks and down weeks, and frustrating weeks that make no sense at all. The tools and strategies you’re learning will help you build a plan that makes weight loss almost inevitable. If you consistently make the right choices and build healthy habits, weight loss is literally just a matter of time.
10. Have Fun!!!
Who says dieting has to be a chore, a burden to be endured or suffered through? Probably a very unhappy person, that’s who. This is an exciting adventure of self-discovery and building a meaningful life. Enjoy the ride! ¶ Monday, June 19, 2006
Do you have a recorded history?
The secret to reaching your goals may rest in the written word. Writing is a common theme through every stage of successful goal achievement. The act of writing creates a promise, and having that visual promise in front of you every day won't let you forget it. Got a problem remembering what goals you met last week? Start tracking them on a daily basis. No more guessing and fooling yourself. The only way to get a really accurate picture of your progress is to record what you've done when you do it. Got something to say or a breakthrough to announce? Write it in a journal. Journals can show you what works and what doesn't. And the stories of your success can be great motivators in the future, right when you need help the most. From pregnancy start to pregnancy finish, you can help your memory and your goals by putting ink to paper. It can make up for fading memory and keep motivation from fading at all.
¶ Monday, June 19, 2006
Sunday
Blazing your own trail
History is written all around you every day. It may not be history that makes the college textbooks, but it's your history just the same. Do you make your own history? Or do you endure the life that others make for you? When you choose a direction and dedicate yourself to it, you make history. When you listen to naysayers who convince you that it can't be done, you endure history. When you set your priorities and stick to them, you make history. When you get distracted by things that you find useless, you endure it. When you decide to have a good day, you create a life you want. When you allow outside forces to dictate your mood, you get the life that's given to you. There are an infinite number of possible histories out there, waiting to be lived. Whatever your life has been up to this point doesn't matter. What counts is the history that awaits you in the future. Which do you choose?
¶ Sunday, June 18, 2006
Seeing the wonder in the smallest details
What do you appreciate and what do you ignore? Is a sunrise any less special because its image wouldn't make it on a magazine cover? Is any day less precious because, in your mind, "nothing special" happened? For some reason, it's hard to be impressed with anything these days. Driving a car is a source of strain instead of wonder. The internet is already old news. Quick—when was the last time you paid attention to a space shuttle flight? Remember when that was all people could talk about? Once you take something for granted, you also take the life out of it. When nothing is "special," boredom and gloom aren't far behind. Look around where you're sitting right now, and try to see it for the first time, like a child would. Think about the human potential that created the stuff in the room. Think about the miracles of nature right outside your window. Think about how amazing it is that you're even here to see it.
¶ Sunday, June 18, 2006
9 Hidden Reasons to Stay Motivated
... and Ways to Rediscover Your Drive
-- By Zach Van Hart, Sparkpeople.com Writer
Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"
Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.
Need more reasons? Here are 10 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.
1. Confidence
How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.
2. Fit into that dress
It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.
3. Make the week easier
Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.
4. Gives you purpose
Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.
5. For your kids
And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.
6. Power of momentum
It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.
7. The ‘wow’ effect
Picture this: Walking into a bar, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.
8. Spread the spark
When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.
9. Keep gaining experience
The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you. ¶ Sunday, June 18, 2006
-- By Zach Van Hart, Sparkpeople.com Writer
Everyone tells us to stay motivated. Our friends, our co-workers, our relatives say to keep going, don’t quit. Sometimes, though, you ask, "Why? Why try my hardest when it ends in disappointment? Why go through something when it’s going to hurt? Why?"
Because it’s going to be different this time! Because you can’t accomplish anything that you give up on. Disappointments and failures happen to everyone. The difference between those who reach their goals and those who don’t is staying motivated. If you’re motivated, you’ll keep going. If you keep going, eventually you’ll reach your goal.
Need more reasons? Here are 10 of our ‘hidden’ reasons to stay motivated. Use one or all of them to keep the fire burning inside you.
1. Confidence
How did it feel after that first jog around the block? Or when you finally walked the stairs at work without losing your breath? The more you accomplish, the more you’ll believe in yourself.
2. Fit into that dress
It’s been hanging up in your closet for two years now, just waiting to be thrown on for a night on the town. All it takes is for you to go that extra mile and stay on track. Before you know it, those two years will be ancient history.
3. Make the week easier
Ever felt like a week was taking forever? It feels like Friday, but it’s only Tuesday? This happens when you’re not working towards anything. When you have a goal in mind, you’ll want to cook that healthy dinner or go to the gym. The week will not only go faster, but be more enjoyable.
4. Gives you purpose
Every once in a while, we need a good reason to get out of bed. Here it is, right in front of you. Eat the healthy breakfast that’s going to jump start your day, go for your morning jog, or walk to the driveway and grab the newspaper. When you’re motivated, you have a reason to do what you do.
5. For your kids
And your grandkids. And their kids, too. The healthier you are, the longer you’ll be around to watch your kids grow and to spoil your grandchildren. They’ll want you to be around as long as possible; consider this just another present.
6. Power of momentum
It’s a scientific fact – something in motion tends to stay in motion. Momentum builds quickly and can lead to great results. Suddenly, you’re not only working for the goal, but also to keep your streak alive. Even more reason to reach your goals.
7. The ‘wow’ effect
Picture this: Walking into a bar, you run into someone from high school, and their eyes light up. They gasp, "Wow, you look great!" By sticking with your goals, this can happen. Watch the "wows" add up.
8. Spread the spark
When friends and family see how hard you’re working, they’ll wonder how they can reach their own goals. Guess who they’re going to look to for help? By staying motivated, you’ll not only help yourself, but others too.
9. Keep gaining experience
The more you do, the more you will learn and understand. You’ll discover which tactics work best for you and which ones don’t. It’s like weeding out the garden - not the most enjoyable job in the world, but when you’re done, all that’s left are beautiful flowers. Keeping sticking with it and soon it will be all flowers for you. ¶ Sunday, June 18, 2006
Friday
The biggest obstacle to your momentum
Farmers rotate different crops on the same piece of land to give the soil a rest and let it replenish nutrients. How do you replenish? How much sleep did you get last night? Two-thirds of Americans get less than the recommended 7-8 hours of sleep each night. Sleep can set the tone for your actions for days and weeks to come, not to mention your mood and brain power. Even small amounts of lost sleep add up to a sleep debt that muddles your brain and fatigues the rest of you. The negative cycle created by sleep debt may be the #1 way people destroy their healthy lifestyle momentum. Regular amounts of good slumber set a sleeping/waking rhythm that energizes you in the daytime and relaxes you at night. The more your body gets into the rhythm of regular sleep, the more the rest of your life can find a similar, consistent rhythm. So hit the pillow and hit your stride.
¶ Friday, June 16, 2006
Thursday
Remembering the good times, learning from the bad
Memory can be used for good or for evil. If you use your past as a source of learning, it's worth remembering. If, however, all you do is mull over your mistakes and punish yourself for your failures, it's a waste of time. Rehashing failure can paralyze you in mortal fear of making another mistake, which, of course, just makes the feeling worse and practically guarantees future letdowns. The key to making meaningful changes is to pay more attention to the future than to the past. Have you ever noticed that the best athletes also have the shortest and most selective memories? Instead of dwelling on a missed shot or a flawed dive, they concentrate on making corrections and getting the next one right. It's as if the failed attempt never happened. It's forgotten and they don't fear trying again. If you mess up, even in an epic, life-altering way, work hard to leave it behind and concentrate on the possibilities yet to come. Tomorrow is much brighter when it's not smeared with a fixation on yesterday.
¶ Thursday, June 15, 2006
Tuesday
What do you do to motivate yourself?
Makes sense doesn't it? The secret to staying consistent with your goals is to stay motivated. That means finding ways to fire yourself up on a daily basis. Being inspired at a seminar, by reading a book, or while talking to a dynamic speaker is easy. But what happens when you're on your own? To follow through on that burst of motivation and reach the finish line, you need regular booster shots. Give yourself those little positive reminders that you have an important job to do and a good reason for doing it. What's pushing you? Surround yourself with visual, verbal, and physical "pep talks" that trigger that motive. It doesn't take long for dust to gather on your momentum, making your goals turn stale. A daily dose of motivation kicks off the dust before it can settle and gives you a fresh, clean start.
¶ Tuesday, June 13, 2006
Monday
Knowing your role in the world
Here we have one of the smartest people who ever lived, accepting the fact that he couldn't do anything alone. He understood that he could not know what he knew or do what he did without the help of others. Greatness happens when people get together and pool their strengths for each other's benefit. It happens when lessons are passed down and taken even further. Who do you know in your life that you could learn from? Do you have a hero? How can you build on the opportunities that are given to you? How will you pass your knowledge down to the coming generation? Learn your strengths and the strengths of the people around you. Find out how you can help each other achieve what you never could alone. Right now, you can be the one "seeing farther." Be the "giant with shoulders" for someone else. Either way, you'll be part of something big.
¶ Monday, June 12, 2006
Finding fault with everything you see
We all know people who just like to complain. It seems that no matter how good they have it, they're always spreading negative energy. Even the best, most painstaking listener can have trouble with someone who finds fault with everything around them. You can shine even in the worst situations if your character is strong. If you're starting to see the "dark side" too often and find yourself blaming your circumstances on other people, take another look. If you think a change of scenery will solve all your problems, think again. Change can be good. Moving on to new things can be an exciting chance to stretch yourself and break a rut. But it's important to start with yourself when you're finding things to improve. No matter where you live, work or play, the only constant is you. You can't escape yourself. Change on the outside will have no effect on your happiness or fulfillment unless you change on the inside too.
¶ Monday, June 12, 2006
What do you want to be when you grow up?
People have a funny way of rising up to meet the challenge of their responsibilities when they're given a chance and the right motivation. They already know what needs done, and that it's their job to make sure it happens. Parenthood, for one, can make people grow up pretty quickly. The thing is, you don't have to wait for a young 'un to appear before you have responsibilities like this. We all have them. You have goals that need to happen, a difference you need to make. At home, at the office, in the community, with your friends—wherever you are, whatever your role, there's something that needs to be done. Who's going to drive it forward if not you? Who else is going to take it upon themselves to see it through? Can you rely on yourself to be there when it counts the most? Yes you can—by doing what you know is right.
¶ Monday, June 12, 2006
Friday
Are you a good friend to yourself?
If you met yourself, would you want to stick around and talk? Are you the kind of person others can be proud of? Hopefully you are, because that's who will be with you for your entire life. Your values and beliefs create a pretty good picture of what you want to see in the mirror. To be proud of yourself, do everything you can to make real life look like that vision. Find people that have the qualities you want and learn from them. Becoming a person you like gives you the confidence that you're someone worth being friends with. There's also a flip side to the friendship coin—you also need to cut yourself as much slack as you do your friends. You have friends because you see the good in them, not the flaws. You like them the way they are, warts and all. You enjoy their company and root for them to be happy and do their best. Look at yourself the same way. To be a good friend to yourself, accept your blemishes, while still pushing yourself to reach your full potential. Don't harp on your weaknesses. Take another look in the mirror and be kinder this time.
¶ Friday, June 09, 2006
Thursday
Being a positive force in someone's life
Perhaps you've seen how an upward spiral can happen as you build a healthy lifestyle. With momentum and small, but consistent, healthy actions, success comes easier and easier until results start to exceed the effort you put into it. Well, the same thing can happen when it comes to being a positive force for others. One small action leads to another, which can lead to many. Your actions may inspire others to do the same, with far-reaching results that completely outweigh that first effort. You'll probably have no idea how much of a total effect your actions will have. But that kindness will often be paid back two-, three- or even tenfold. If not from the person you helped, then from someone further down the "kindness" chain. So go try it out! Do a kind thing for the next person you meet, and see if you don't get a positive return.
¶ Thursday, June 08, 2006
Wednesday
Lifting yourself up and continuing forward
Does it ever feel like trouble follows you around and won't cut you any slack? Sometimes it feels like you can't buy a break and everything you try just makes things worse. Who could blame you for feeling sorry for yourself or not forgive a little self-destructive behavior? Bad idea. The new, healthy way to spend down times is to lift yourself up and operate at a higher level. Remember that what happens to you is not who you are. It's history. It's past. Your true self takes that history and decides how to make the best possible future out of it. You have the power to keep your attitude and values from driving into the ditch along with the events in your life. From defeat, you can still emerge victorious.
¶ Wednesday, June 07, 2006
Monday
See possibilities
It's been said that some of the smartest people around would make lousy entrepreneurs. How can that be? The fact is, some people are so smart they can easily see all of the problems, roadblocks, and snafus that they'll need to overcome to succeed. They can think of all kinds of reasons why their idea won't work. This knowledge can overwhelm any thoughts of possibilities or dreams. When you think of your goals, do you focus on the positives of making it happen, or the negatives of potential barriers? To reach your goals, you gotta really want them. More importantly, you gotta really believe that you can do it. Think more about why you CAN make it happen instead of why you can't. No more excuses.
¶ Monday, June 05, 2006
Sunday
Yoga Body Bliss
A new study published by the University of California at Berkeley shows that women who practice yoga have better body images and less disordered eating patterns than women who take part in traditional aerobic exercises. Study participants filled out surveys about the type of exercise they performed, how often, and their feelings about their bodies.
Action Sparked: This particular study didn’t put women into different exercise groups, so researchers can’t be sure whether women who already felt good about their bodies tended to steer towards yoga, or if the yoga itself helped improve body image. However, yoga, a mind-body exercise, allows practitioners to tune into their bodies, emphasizing their strengths and abilities, not their size or appearance.
This focused practice is also a great stress-reliever. Yoga could help many individuals (not exclusively women) focus on the positives of their bodies, thus improving how you feel about your body, while helping improve flexibility, strength, and mental focus in the process.
Exercise Extra: Yoga is a great addition to a well-rounded fitness program. Yoga can help increase flexibility, reduce stress, and build endurance. ¶ Sunday, June 04, 2006
Action Sparked: This particular study didn’t put women into different exercise groups, so researchers can’t be sure whether women who already felt good about their bodies tended to steer towards yoga, or if the yoga itself helped improve body image. However, yoga, a mind-body exercise, allows practitioners to tune into their bodies, emphasizing their strengths and abilities, not their size or appearance.
This focused practice is also a great stress-reliever. Yoga could help many individuals (not exclusively women) focus on the positives of their bodies, thus improving how you feel about your body, while helping improve flexibility, strength, and mental focus in the process.
Exercise Extra: Yoga is a great addition to a well-rounded fitness program. Yoga can help increase flexibility, reduce stress, and build endurance. ¶ Sunday, June 04, 2006
Why "sleeping on it" is good advice
Tough challenges call for clear heads. Muddled minds and sluggish skulls make bad decisions and are quick to rash reactions. For sharp thinking, nothing beats regular amounts of good sleep. Some say that your subconscious works on problems while you rest, and that's why solutions come easier in the morning. Could be. Or it could be that brain power is strongest after a good night's sleep. So instead of staying up late, you might actually get more done in the long run by going to bed instead and closing your eyes. With just a little sleep awareness, your mind can stay alert longer through the day and block out your troubles when it's time to sleep. Because if you're dragging all day, or nearly fall asleep in the afternoon, you may be causing more problems than you solve.
¶ Sunday, June 04, 2006
Saturday
What does your conscience tell you?
Ever get the feeling that you should be doing something other than what you are? Not just in the area of good vs. evil, but in your exercise and nutrition choices. Do you ever feel guilty about doing a half-hearted job on a project or neglecting your duty to family? Listen to your conscience. It's telling you that you're getting off track. It knows what you're capable of and where your priorities are. If you neglect those standards—if you get your priorities mixed up—your conscience is going to let you know about it. When you work, turn out a product that would make you proud—even if you think nobody notices. When you plan your day, make sure it agrees with the healthy direction you want to head. That'll keep that nagging inner voice from reminding you that "something is not quite right here." You may think no one is looking, but somebody is—you are.
¶ Saturday, June 03, 2006
Remember to Reward Yourself
By Mike Kramer, Staff Writer
Everyone likes a pat on the back every once in a while. And there’s no better time to get one than when you’re out of your comfort zone, challenging yourself to improve, nervous about whether you can succeed.
Most people approach weight loss from a position of "pain". They constantly nag themselves, berate themselves and expect nothing but perfection, no matter how much progress is made. Tools of the trade are guilt, doubt, shame and self-flogging. Instead of celebrating the 24 pounds they’ve lost, they see the 6 they still haven’t lost. Sound familiar? To people used to beating themselves up, it may seem like the best way to get motivated. But consider this: if you attempted to motivate an employee like that, how long do you think they’d stick around? How successful would they be?
Let’s do it differently this time. Try to approach your weight loss from a position of "possibilities" instead. Find ways to use regular rewards to pat yourself on the back and give a word of encouragement. Instead of focusing on what you do wrong, try paying more attention to what you do right. While straight talk and brutal honesty are often good for getting your butt moving, for sustained motivation, the positive approach will keep you from burning out.
Rewards create a feeling of doing something you want to do, not just what you’re forcing yourself to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone, weigh-in to weigh-in, pound to pound.
Here’s how to set up a good rewards system:
* Choose some benchmarks and reward levels. Scale numbers and other measurements are obvious choices. You can also reward yourself for levels of consistency.
* Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
* Choose 2-3 options from the list below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
* A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
* Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
* Plan to celebrate. Figure out now how you’re going to celebrate reaching your big weight loss goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
* Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
* Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
* Create an actual plaque or trophy.
* Give yourself badges of honor for different levels of accomplishment.
* Take a vacation or weekend getaway.
* Take a day off from any goal activities.
* Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
* Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
* See a movie.
* Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
* Go for a spa treatment or massage.
* Buy yourself a gift certificate.
* Take a limo ride to work one day.
* Subscribe to a magazine you always wanted.
* Go canoeing or do something outdoorsy.
* Watch your favorite TV show.
* Buy something for your hobby (i.e., car, garden, music, collections, holidays).
* Read a funny book.
* Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
* Find some time to be by yourself.
* Pay someone to do the yardwork or house cleaning this week.
* Fly a kite. ¶ Saturday, June 03, 2006
Everyone likes a pat on the back every once in a while. And there’s no better time to get one than when you’re out of your comfort zone, challenging yourself to improve, nervous about whether you can succeed.
Most people approach weight loss from a position of "pain". They constantly nag themselves, berate themselves and expect nothing but perfection, no matter how much progress is made. Tools of the trade are guilt, doubt, shame and self-flogging. Instead of celebrating the 24 pounds they’ve lost, they see the 6 they still haven’t lost. Sound familiar? To people used to beating themselves up, it may seem like the best way to get motivated. But consider this: if you attempted to motivate an employee like that, how long do you think they’d stick around? How successful would they be?
Let’s do it differently this time. Try to approach your weight loss from a position of "possibilities" instead. Find ways to use regular rewards to pat yourself on the back and give a word of encouragement. Instead of focusing on what you do wrong, try paying more attention to what you do right. While straight talk and brutal honesty are often good for getting your butt moving, for sustained motivation, the positive approach will keep you from burning out.
Rewards create a feeling of doing something you want to do, not just what you’re forcing yourself to do. Even the smallest of rewards can work wonders as you travel from milestone to milestone, weigh-in to weigh-in, pound to pound.
Here’s how to set up a good rewards system:
* Choose some benchmarks and reward levels. Scale numbers and other measurements are obvious choices. You can also reward yourself for levels of consistency.
* Make the reward meaningful to you. As a reward, a new pair of shoes may not hold as much motivation as a simple night alone with a book. Then again, it might.
* Choose 2-3 options from the list below or come up with a few reward options of your own. It doesn’t take much. Sometimes, the best rewards are those you can’t buy.
* A lot of small rewards, used for meeting smaller goals, are more effective than relying solely on the bigger rewards that require more work and more time.
* Don’t use food as a reward. Even good food. It’s just too much of a slippery slope. Don’t even mess with it.
* Plan to celebrate. Figure out now how you’re going to celebrate reaching your big weight loss goal. Involve other people, tell them about it. Create a celebration that you can anticipate and then keep it within sight all the time.
* Be honest with yourself. Fudging the numbers mentally, or "borrowing" against the next reward hurts the cause of building a lifetime habit. Remember to keep your focus on building a habit, not just figuring out how to get the reward.
REWARD ROSTER CHOOSE YOUR FAVORITES AND USE THEM LIBERALLY
* Compliment yourself. Write down what you would say to anyone else who accomplished what you did.
* Create an actual plaque or trophy.
* Give yourself badges of honor for different levels of accomplishment.
* Take a vacation or weekend getaway.
* Take a day off from any goal activities.
* Put $1 in a jar every time you meet a goal. When it gets to $50, treat yourself.
* Create a Trophy Scrapbook, where you keep mementos from your accomplishments.
* See a movie.
* Make a grab bag of little prizes. When you reach a significant goal, reach in and get your reward!
* Go for a spa treatment or massage.
* Buy yourself a gift certificate.
* Take a limo ride to work one day.
* Subscribe to a magazine you always wanted.
* Go canoeing or do something outdoorsy.
* Watch your favorite TV show.
* Buy something for your hobby (i.e., car, garden, music, collections, holidays).
* Read a funny book.
* Celebrate "100% Days". If you reach 100% of your goals that day, choose two rewards.
* Find some time to be by yourself.
* Pay someone to do the yardwork or house cleaning this week.
* Fly a kite. ¶ Saturday, June 03, 2006
Friday
Great fitness begins with a walk
Walking is an ideal form of exercise for many reasons. You don't need special equipment to do it, it can be done by almost anyone, and you can do it almost anywhere! As an added bonus, there are numerous health benefits from starting a regular walking program:
Good for your heart: Walking regularly can result in a reduction of high blood pressure and high cholesterol, both of which contribute to heart disease.
Improves balance: This can help lower your risk of falls. This risk increases as we get older.
Strengthens bones and joints: Walking is easier on your joints than running or aerobics (which are high impact activities). It also reduces your risk for osteoporosis.
Weight control, more energy, better sleep: All benefits of a regular physical activity program.
Exercise Extra: Walking shouldn’t hurt. If it does, see your family physician. ¶ Friday, June 02, 2006
Good for your heart: Walking regularly can result in a reduction of high blood pressure and high cholesterol, both of which contribute to heart disease.
Improves balance: This can help lower your risk of falls. This risk increases as we get older.
Strengthens bones and joints: Walking is easier on your joints than running or aerobics (which are high impact activities). It also reduces your risk for osteoporosis.
Weight control, more energy, better sleep: All benefits of a regular physical activity program.
Exercise Extra: Walking shouldn’t hurt. If it does, see your family physician. ¶ Friday, June 02, 2006
Do you know where you're going?
Who tries to put together a puzzle without seeing a picture of the finished product? Who shoots an arrow without knowing exactly where they want it to hit? Your goals—particularly your health and family goals—are likely more important to you than puzzles and archery. So why trust them to luck or a fuzzy idea of what success is? If you can clearly state and see what your vision is, you're well on your way to seeing it come to life. From the beginning, world leaders with a strong, clear vision have been able to energize people with the possibility of greatness. In the same way, a vision can motivate you and keep you fired up. Instead of stumbling around, hoping to reach your goals, you'll know success when you see it, and know what needs to be done to get there. The clearer your vision, the more targeted your plan will be. What do you see?
¶ Friday, June 02, 2006
Thursday
How to Take Action Against Emotional Eating
Regain Control With Exercise
By Zach Van Hart, Staff Writer
HEADLINE: Emotional Eating is a Problem
Your reaction: Tell me something I don’t know…
By now, you likely know what emotional eating is (if not, check out this key nutritional strategy.) You probably realize that emotions cause 75% of overeating. You're an expert on how to discover times and triggers of high emotions. What you’re waiting on are alternatives. Enter exercise.
Exercise is a great emotional outlet because it provides remedies for many of the emotions that trigger eating. Plus it’s a healthy alternative.
You’re in control
Different feelings can cause emotional spells. Loss of control is one. Maybe you’re going through a difficult break-up. Your company is downsizing. A family member is ill. You can go all day feeling like you’re losing control – until the moment you open the fridge. Now, the control is back.
Exercise can remedy this even better, providing the same in-control feelings that food does. You can decide which exercises you do, where you exercise and for how long, and the list goes on. Work out in the living room, or at the park. Break a quick sweat in 15 minutes, or walk for an hour. Unlike other areas in your life, this choice is yours.
Reverse the unhealthy trend
Hopelessness is another cause of emotional eating. You may feel unhealthy, overweight, and that you can’t do anything about it. So you turn to comfort foods, typically unhealthy ones, and simply add to the problem. Exercise is another way to deal with your emotions and to regain hope, only it’s a healthy version. All exercise holds some healthy benefits; there’s no exercise that will make you unhealthier.
Rely on others
What does food provide when you’re emotional? For most, it’s comfort. Why not turn to a friend or family member instead for that comfort? If you’re worried they won’t have time for you, that’s where fitness comes into play. Exercising with a fitness buddy or a group when stress and emotions hit benefits everyone. You are able to share your time and your feelings with someone you trust. Perhaps they have some great advice for you, or you may think of a better way to handle the issue just by saying it out-loud.
Plus, with this strategy, everyone receives the benefits of working out. It’s a win-win situation for you and your fitness buddy!
Comfort exercises
When emotions hit, some of us open the fridge and find our favorite foods to console us. Think about some exercises that you find comforting instead. "Comfort exercises" are your favorites, the ones you always enjoy. They should be activities you look at as FUN, not as work.
You can have a different comfort exercise for each season (running in the winter, yard work in the summer) or for different times of day (push-ups in the morning, stretching in the evening). You can have several comfort exercises, or just one. Discover what exercises you truly enjoy, ones you look forward to, and lean on them when your emotions strike. ¶ Thursday, June 01, 2006
By Zach Van Hart, Staff Writer
HEADLINE: Emotional Eating is a Problem
Your reaction: Tell me something I don’t know…
By now, you likely know what emotional eating is (if not, check out this key nutritional strategy.) You probably realize that emotions cause 75% of overeating. You're an expert on how to discover times and triggers of high emotions. What you’re waiting on are alternatives. Enter exercise.
Exercise is a great emotional outlet because it provides remedies for many of the emotions that trigger eating. Plus it’s a healthy alternative.
You’re in control
Different feelings can cause emotional spells. Loss of control is one. Maybe you’re going through a difficult break-up. Your company is downsizing. A family member is ill. You can go all day feeling like you’re losing control – until the moment you open the fridge. Now, the control is back.
Exercise can remedy this even better, providing the same in-control feelings that food does. You can decide which exercises you do, where you exercise and for how long, and the list goes on. Work out in the living room, or at the park. Break a quick sweat in 15 minutes, or walk for an hour. Unlike other areas in your life, this choice is yours.
Reverse the unhealthy trend
Hopelessness is another cause of emotional eating. You may feel unhealthy, overweight, and that you can’t do anything about it. So you turn to comfort foods, typically unhealthy ones, and simply add to the problem. Exercise is another way to deal with your emotions and to regain hope, only it’s a healthy version. All exercise holds some healthy benefits; there’s no exercise that will make you unhealthier.
Rely on others
What does food provide when you’re emotional? For most, it’s comfort. Why not turn to a friend or family member instead for that comfort? If you’re worried they won’t have time for you, that’s where fitness comes into play. Exercising with a fitness buddy or a group when stress and emotions hit benefits everyone. You are able to share your time and your feelings with someone you trust. Perhaps they have some great advice for you, or you may think of a better way to handle the issue just by saying it out-loud.
Plus, with this strategy, everyone receives the benefits of working out. It’s a win-win situation for you and your fitness buddy!
Comfort exercises
When emotions hit, some of us open the fridge and find our favorite foods to console us. Think about some exercises that you find comforting instead. "Comfort exercises" are your favorites, the ones you always enjoy. They should be activities you look at as FUN, not as work.
You can have a different comfort exercise for each season (running in the winter, yard work in the summer) or for different times of day (push-ups in the morning, stretching in the evening). You can have several comfort exercises, or just one. Discover what exercises you truly enjoy, ones you look forward to, and lean on them when your emotions strike. ¶ Thursday, June 01, 2006
Starting and Sticking with It
For some of us out there, if we could just convince ourselves that there is enough time in the day to exercise, we could be on track to a great fitness program. For others, we get started but quickly lose momentum and give up. To help get started and stay on track, here are a few tips:
1. Throw away the bathing suit you wore in high school… and the memory too. It’s normal to have a mental image of yourself when you last exercised like a fiend. But if that image is from high school, you could be in big trouble. Even if it’s from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make new memories.
2. Prepare. We already know you don’t have the time, so write it down like an appointment every day. You wouldn’t cancel an appointment, why would you cancel on yourself? Aren’t you important too?
3. Start slowly. Do much less than what you’re capable of. Take a 20-minute walk if you’re returning to exercise. You might feel like it’s not enough, but it’s a good start.
4. Get the family involved. Run while your daughter rides her bike. Go to a local track and let the kids play their own games. Run with your spouse. Sign up for a local 10K. Walk with your son. Celebrate with a little something special after every activity.
5. Four words, four reasons – motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.
6. When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month), 41 baseball games, 230 dinners and one family vacation. What’s the big deal?
7. Allow yourself to slow down. You’re driving this bus! For the first time today, you are in control.
8. Sign up for a race. It’s a goal to strive for and adds a little meaning to your everyday workout.
9. Run/walk in public. Be proud of your accomplishment. Take in all the sites and be an inspiration to others.
10. Just show up. Go to the gym, class, or the park. Once you’re there, it’s hard to say no. 98% of life is showing up.
11. Eat. Follow a healthy eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolism will slow down.
12. Understand your energy cycle. There are peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.
13. Wallow in your greatness. You can exercise to become a better exerciser, or you can exercise to become a better mother, a better father, doctor, teacher, or a better friend – or you can exercise to become BETTER. Be proud of that accomplishment.
14. Have fun. Where’s your childlike spirit? When you can make workouts "playouts," you’ve got it made.
Don’t give up on yourself. After all, it’s never too late to be that healthy person you might have been. ¶ Thursday, June 01, 2006
1. Throw away the bathing suit you wore in high school… and the memory too. It’s normal to have a mental image of yourself when you last exercised like a fiend. But if that image is from high school, you could be in big trouble. Even if it’s from last year, forget it. Remember as little as possible of what you used to look like. Starting today, make new memories.
2. Prepare. We already know you don’t have the time, so write it down like an appointment every day. You wouldn’t cancel an appointment, why would you cancel on yourself? Aren’t you important too?
3. Start slowly. Do much less than what you’re capable of. Take a 20-minute walk if you’re returning to exercise. You might feel like it’s not enough, but it’s a good start.
4. Get the family involved. Run while your daughter rides her bike. Go to a local track and let the kids play their own games. Run with your spouse. Sign up for a local 10K. Walk with your son. Celebrate with a little something special after every activity.
5. Four words, four reasons – motivation, inspiration, determination, conversation. Surround yourself with friends who think positive and live large.
6. When the going gets tough, remember that you have survived 600 carpools, 540 loads of laundry (this month), 41 baseball games, 230 dinners and one family vacation. What’s the big deal?
7. Allow yourself to slow down. You’re driving this bus! For the first time today, you are in control.
8. Sign up for a race. It’s a goal to strive for and adds a little meaning to your everyday workout.
9. Run/walk in public. Be proud of your accomplishment. Take in all the sites and be an inspiration to others.
10. Just show up. Go to the gym, class, or the park. Once you’re there, it’s hard to say no. 98% of life is showing up.
11. Eat. Follow a healthy eating pattern. If you limit your calorie intake, you will not have enough energy to work out and your metabolism will slow down.
12. Understand your energy cycle. There are peaks during our days. Even during the week. Try to complete your workout when you feel good about yourself.
13. Wallow in your greatness. You can exercise to become a better exerciser, or you can exercise to become a better mother, a better father, doctor, teacher, or a better friend – or you can exercise to become BETTER. Be proud of that accomplishment.
14. Have fun. Where’s your childlike spirit? When you can make workouts "playouts," you’ve got it made.
Don’t give up on yourself. After all, it’s never too late to be that healthy person you might have been. ¶ Thursday, June 01, 2006
Facing your worst fears
Your worst fears are usually the ones that never happen. Unfortunately, they're also the ones that keep you from trusting yourself and your abilities. Doesn't it seem silly to give up in the face of an anxiety that may be no more real than the fairy tale troll that lives under the bridge? If you approach a possible roadblock with hesitation, it might resist and break your resolve. But if you step forward with confidence, you can climb that wall, even one inch at a time, and pull yourself over the top. It's all about confidence, which you build by facing problems. Then you know that you can take on anything that comes along. The unknown monster under the bed is always scarier than the dust bunny reality.
¶ Thursday, June 01, 2006
