Friday
2009 is here
Have you thought about those "famous" resolutions we hope to accomplish this time around? Are you making your list & checking it twice? If not, then it is time to evaluate your outlook on this New Year. What do you "really" want to achieve? What happened to the valuable time you lost last year? How are you going to prioritize time & efforts in 2009?
Saturday
Personal Training
2009 is almost here. Start thinking about the resolutions you actually "want" to achieve this year. And let's make it happen.
Friday
Sunday
10 Mind Games To Help You Stay Fit
Now you're exercising again, and it feels great. Of course, it felt great last year, too, when you went to the gym every morning for almost the entire winter! If it feels so great, why do you keep quitting? You may be able to make your physical activity more consistent by using some of these tricks.
1. Exercise beyond the gym. All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store, take five-minute stretch breaks. If you don't count something as exercise unless it happens in the gym, you're missing some of your best opportunities to stay active.
2. Creativity matters. This advice can be hardest for people who expect the most from themselves. Why bother walking around the block when you should be running your usual four miles? Because when you don't have time to do all four miles, a brisk hike can keep you from feeling that you've failed.
3.Set an agenda. Set a goal, such as increasing the speed, frequency or duration of your activity. Maybe it's time to train for a marathon--or take a walk up the hill in the backyard without getting winded. A personal trainer can help you determine appropriate goals.
4. Try something different. Have you ever tried snowboarding? Bowling? Swing dancing? Body surfing? Chi kung? How about reversing your power walk route? Exercising at a different time of day? Physical activity isn't boring, but how you participate in it can be.
5. Fool the brain. If you're new to exercise, diversionary tactics, such as listening to music, watching TV or playing computer games may help you stick with it--but stay aware of sensations that could signal injury or overdoing it. As you become more experienced, associative strategies, such as focusing on your breath or concentrating on the movement of your body, can help you enjoy exercise more.
6. Find a mentor. Locate a friend, workout buddy, mentor or coach to keep you honest. You can either exercise with your buddy, or simply check in with him or her to report your progress.
7. Use work as workout challenge. Plan to park farther from the office and put your walking shoes in the car the night before. Plan to take that new yoga class next week, and call the babysitter now.
8. Face your challenges. Does vacation throw your exercising schedule out of whack? Do projects at work overtake your activity time? Do injuries sideline you? Boredom? Fear of success? Fitness foes can be beaten once they've been identified. You can change your vacation style, set work limits, get guidance for injury-free activity, find new challenges, or face your fears with counseling and support.
9.Be sociable. Choose places and times to exercise where there will be other people who are actively involved in exercise.
10. Follow a script. Use images of past successful experiences to remind yourself of how good exercise makes you feel. Or repeat a simple phrase to yourself, such as, "Every little bit makes a big difference" or "Inch by inch, anything's a cinch." If you use planning, flexibility and imagination, you won't ever need to feel like a dropout again.
1. Exercise beyond the gym. All movement is exercise. People need to give themselves more options. Take the dog for a walk, bike to the store, take five-minute stretch breaks. If you don't count something as exercise unless it happens in the gym, you're missing some of your best opportunities to stay active.
2. Creativity matters. This advice can be hardest for people who expect the most from themselves. Why bother walking around the block when you should be running your usual four miles? Because when you don't have time to do all four miles, a brisk hike can keep you from feeling that you've failed.
3.Set an agenda. Set a goal, such as increasing the speed, frequency or duration of your activity. Maybe it's time to train for a marathon--or take a walk up the hill in the backyard without getting winded. A personal trainer can help you determine appropriate goals.
4. Try something different. Have you ever tried snowboarding? Bowling? Swing dancing? Body surfing? Chi kung? How about reversing your power walk route? Exercising at a different time of day? Physical activity isn't boring, but how you participate in it can be.
5. Fool the brain. If you're new to exercise, diversionary tactics, such as listening to music, watching TV or playing computer games may help you stick with it--but stay aware of sensations that could signal injury or overdoing it. As you become more experienced, associative strategies, such as focusing on your breath or concentrating on the movement of your body, can help you enjoy exercise more.
6. Find a mentor. Locate a friend, workout buddy, mentor or coach to keep you honest. You can either exercise with your buddy, or simply check in with him or her to report your progress.
7. Use work as workout challenge. Plan to park farther from the office and put your walking shoes in the car the night before. Plan to take that new yoga class next week, and call the babysitter now.
8. Face your challenges. Does vacation throw your exercising schedule out of whack? Do projects at work overtake your activity time? Do injuries sideline you? Boredom? Fear of success? Fitness foes can be beaten once they've been identified. You can change your vacation style, set work limits, get guidance for injury-free activity, find new challenges, or face your fears with counseling and support.
9.Be sociable. Choose places and times to exercise where there will be other people who are actively involved in exercise.
10. Follow a script. Use images of past successful experiences to remind yourself of how good exercise makes you feel. Or repeat a simple phrase to yourself, such as, "Every little bit makes a big difference" or "Inch by inch, anything's a cinch." If you use planning, flexibility and imagination, you won't ever need to feel like a dropout again.
Saturday
Stop Eating Your Anger
I read the following article. Eating for some emotional reason has long been a topic amongst my friends & clients. Give the following a little thought.By Sally Shannon
Woman's Day, a publication of Hachette Filipacchi Media U.S.
Four years ago, Barbara Konwinski of Wyoming, Michigan, weighed 268 pounds. "I was so angry — just angry at my life in general," the 54-year-old teacher, mother and wife recalls. "I felt I had no control over anything."
Although she's normally cheerful and outgoing, a series of events that would challenge anyone — her husband's job loss when his company relocated, a house fire and a serious accident involving her oldest son — brought Barbara to an emotional low. And her weight to an all-time high. "Only food would appease me," she recalls. "So I would grab a cookie, eat it and then feel worse, because in addition to being angry and frustrated with my family's circumstances, I'd be angry with myself for eating. Then I would turn around and eat two more cookies."
Barbara was literally stuffing her anger, something many women who struggle with their weight do, experts say. This is how it works: You have a run-in at the office, you open your mail to find a monster bill or your teenager rolls her eyes at you and stomps away. Your next stop is the kitchen or perhaps the staff lounge, where somebody brought in a cake. Never mind that you have been making a conscious effort to eat less. Down goes the cake, the leftover pizza or whatever else is around.
"We've learned from thousands of patients that women often internalize their anger," says Gerard J. Musante, Ph.D., director of Structure House, a residential weight-loss center in Durham, North Carolina. "They use food to deal with the depression, emotional hurts and reduced self-esteem that follows."
"People who swallow their anger feel, for whatever reason, that they can't express it, so they resort to food," says Thomas Wadden, M.D., director of the Center for Weight and Eating Disorders at the University of Pennsylvania's medical school.
"The irony is, nobody enjoys eating when they're stuffing hostile feelings," Dr. Wadden adds. "Even if it's delicious, you may not notice the taste or how much you've eaten."
Eating out of anger or frustration often sparks binges, which can really pile on the pounds, says Howard Rankin, Ph.D., psychologist and author of Inspired to Lose. Rather than eating just one or two cookies, you eat the whole bag, only to then move on to other food items. Keeping anger under wraps also is draining, because it uses a lot of energy, says Dr. Rankin. "The angry person may feel very empty and very hungry, with a desperate need to eat."
Friday
Short on time?
Try interval training
Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common problems.
Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. The Swedes came up with a term for this type of training: Fartlek, which means speed play.
Not only is it an efficient training method, fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes. Unlike traditional interval training, fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based according to the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.
The Advantages of Intervals
Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.
Interval Basics
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk 2 miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.
A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.
When you first start fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.
A More Advanced Approach
Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals.
Consider the following four variables when designing an interval training program:
• Intensity (speed) of work interval
• Duration (distance or time) of work interval
• Duration of rest or recovery interval • Number of repetitions of each interval
Lack of time is the number one reason people give for not exercising. And lack of results once they do start exercising isn’t far behind. Interval training is a great solution for both of these common problems.
Interval training involves alternating short bursts of intense activity with what is called active recovery, which is typically a less-intense form of the original activity. The Swedes came up with a term for this type of training: Fartlek, which means speed play.
Not only is it an efficient training method, fartlek training can help you avoid injuries that often accompany non-stop, repetitive activity, and provides the opportunity to increase your intensity without burning yourself out in a matter of minutes. Unlike traditional interval training, fartlek training does not involve specifically or accurately measured intervals. Instead, intervals are based according to the needs and perceptions of the participant. In other words, how you feel determines the length and speed of each interval.
The Advantages of Intervals
Interval training utilizes the body’s two energy-producing systems: the aerobic and the anaerobic. The aerobic system is the one that allows you to walk or run for several miles, that uses oxygen to convert carbohydrates from various sources throughout the body into energy.
The anaerobic system, on the other hand, draws energy from carbohydrates (in the form of glycogen) stored in the muscles for short bursts of activity such as sprinting, jumping or lifting heavy objects. This system does not require oxygen, nor does it provide enough energy for more than the briefest of activities. And its byproduct, lactic acid, is responsible for that achy, burning sensation in your muscles that you feel after, say, running up several flights of stairs.
Interval Basics
Interval training allows you to enjoy the benefits of anaerobic activities without having to endure those burning muscles. In its most basic form, interval or fartlek training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout.
The intensity (or lack thereof) of each interval is up to how you feel and what you are trying to achieve. The same is true for the length of each interval. For example, if it is your habit to walk 2 miles per day in 30 minutes, you can easily increase the intensity of your walk (as well as up its calorie-burning potential) by picking up the pace every few minutes and then returning to your usual speed.
A great trick is to tell yourself that you’ll run a particular distance, from the blue car to the green house on the corner, for example, and then walk from the green house to the next telephone pole.
When you first start fartlek training, each interval can be a negotiation with yourself depending on how strong or energetic you happen to feel during that particular workout. This helps to break up the boredom and drudgery that often comes from doing the same thing day after day.
A More Advanced Approach
Despite its simplicity, it also is possible to take a very scientific approach to interval training, timing both the work and recovery intervals according to specific goals.
Consider the following four variables when designing an interval training program:
• Intensity (speed) of work interval
• Duration (distance or time) of work interval
• Duration of rest or recovery interval • Number of repetitions of each interval
Monday
What are omega 3 fatty acids?
A growing body of scientific research indicates that these healthy fats help prevent a wide range of medical problems, including cardiovascular disease, depression, asthma, and rheumatoid arthritis. Unlike the saturated fats found in butter and lard, omega 3 fatty acids are polyunsaturated. In chemistry class, the terms "saturated" and "polyunsaturated" refer to the number of hydrogen atoms that are attached to the carbon chain of the fatty acid. In the kitchen, these terms take on a far more practical meaning.
Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in appropriate amounts, each type of fat can contribute to health. However, the importance of omega 3 fatty acids in health promotion and disease prevention cannot be overstated.
The three most nutritionally important omega 3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.
Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences.
Polyunsaturated fats, unlike saturated fats, are liquid at room temperature and remain liquid when refrigerated or frozen. Monounsaturated fats, found in olive oil, are liquid at room temperature, but harden when refrigerated. When eaten in appropriate amounts, each type of fat can contribute to health. However, the importance of omega 3 fatty acids in health promotion and disease prevention cannot be overstated.
The three most nutritionally important omega 3 fatty acids are alpha-linolenic acid, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Alpha-linolenic acid is one of two fatty acids traditionally classified as "essential." The other fatty acid traditionally viewed as essential is an omega 6 fat called linoleic acid. These fatty acids have traditionally been classified as "essential" because the body is unable to manufacture them on its own and because they play a fundamental role in several physiological functions. As a result, we must be sure our diet contains sufficient amounts of both alpha-linolenic acid and linoleic acid.
Dietary sources of alpha-linolenic acid include flaxseeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables. Linoleic acid is found in high concentrations in corn oil, safflower oil, sunflower oil, and canola oil. Most people consume a much higher amount of linoleic acid than alpha-linolenic acid, which has important health consequences.
The body converts alpha-linolenic acid into two important omega 3 fats, eicosapentaenoic acid (EPA) and docosahexanoic acid (DHA). These fats can also be derived directly from certain foods, most notably cold-water fish including salmon, tuna, halibut, and herring. In addition, certain types of algae contain DHA. EPA is believed to play a role in the prevention of cardiovascular disease, while DHA is the necessary for proper brain and nerve development.
Omega 3 fats also play an important role in the production of powerful hormone-like substances called prostaglandins. Prostaglandins help regulate many important physiological functions including blood pressure, blood clotting, nerve transmission, the inflammatory and allergic responses, the functions of the kidneys and gastrointestinal tract, and the production of other hormones.
Omega 3 fatty acids may play a role in the prevention and/or treatment of the following health conditions:
Alzheimer's disease
Asthma
Attention deficit hyperactivity disorder (ADHD)
Bipolar disorder
Cancer
Cardiovascular disease
Depression
Diabetes
Eczema
High blood pressure
Huntington's disease
Lupus
Migraine headaches
Multiple sclerosis
Obesity
Osteoarthritis
Osteoporosis
Psoriasis
Rheumatoid arthritis
Alzheimer's disease
Asthma
Attention deficit hyperactivity disorder (ADHD)
Bipolar disorder
Cancer
Cardiovascular disease
Depression
Diabetes
Eczema
High blood pressure
Huntington's disease
Lupus
Migraine headaches
Multiple sclerosis
Obesity
Osteoarthritis
Osteoporosis
Psoriasis
Rheumatoid arthritis
What foods provide omega 3 fatty acids?
Salmon, flax seeds and walnuts are excellent sources of omega 3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.
Salmon, flax seeds and walnuts are excellent sources of omega 3 fatty acids. Very good sources of these healthy fats include scallops, cauliflower, cabbage, cloves and mustard seeds. Good sources of these fats include halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens, and Brussels sprouts.
Friday
How to Battle Low Self-Esteem
Do you focus on your flaws and failures, rather than your positive attributes and accomplishments?Low self-esteem can result in a distorted self-image that can feed depression.
Most people feel bad about themselves from time to time. Temporary feelings of low self-esteem may be triggered by being treated poorly by someone else recently or in the past, or by a person's own judgments of him or herself. Low self-esteem is a constant companion for too many people, especially those who experience depression. If you go through life feeling bad about yourself needlessly, low self-esteem keeps you from enjoying life, doing the things you want to do, & working toward personal goals.
I am one to practice positive self talk. I can talk myself into feeling like Miss America on some days. Not that I ever will be but it is the act of filling my head space with good stuff so the bad stuff can not fit. Some have heard me on the "soap box" of positive self talk & not allowing anyone to bring you down. Why do we hand over our emotions to the negative words of others? Stop giving in to the negative people. Do they deserve that much control over your life? Stick & Stones....
Well, if self talk is not in your comfort zone then try making lists, rereading them often, & rewriting them from time to time. The process will help you to feel better about yourself. If you have a journal, you can write your lists there. If you don't, any piece of paper will do.
Make a list of :
At least 5 of your strengths, for example, persistence, courage, friendliness, creativity
At least 5 things you admire about yourself, for example, the way you have raised your children, your good relationship with someone, or your spirituality
The 5 greatest achievements in your life so far, like recovering from a serious illness, weight loss, or competing in a sporting event
At least 20 other accomplishments — they can be as simple as learning to tie your shoes, to getting an advanced college degree, or learning to use a computer
10 ways you can "treat" or reward yourself that don't include food and that don't cost anything, such as walking in woods, window-shopping, or chatting with a friend
10 things you can do to make yourself laugh
10 things you could do to help someone else
Things that you do that make you feel good about yourself
It is time to take a look inside yourself & discover the wonderful & beautiful you. The one God created & the one that is my friend.
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