Tag Archives: exercise

Trouble Staying Sober? Try These Tips

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Many people are able to drink without serious consequences, but there is a significant part of the population that struggles with sobriety. Many people rely on alcohol as a coping strategy. Others develop an actual physical addiction to alcohol. Common signs of alcoholism include:

  • An inability to drink in moderation
  • Overspending on alcohol
  • Craving alcohol
  • Neglecting personal and work responsibilities due to alcohol consumption

Work, personal relationships, physical health and psychological health can all be negatively affected by drinking alcohol in excess. Increase the odds of staying sober with these useful tips:

  1. Remove all alcohol from your home. Anyone that’s ever been on a diet knows that any food in the house that tastes good will eventually be eaten. The same goes for alcohol. If you enjoy drinking, you’ll eventually break down and drink it if it’s in the house.
  2. Avoid situations that make it easy to drink. Opportunity can equal disaster. Be careful about meeting coworkers at a bar after work. Parties can be another danger zone. Consider taking a date to a location that doesn’t serve alcohol. Be wary of where you spend your time if you want to stay sober.
  3. Re-evaluate your social circle. Spending time with your long-time drinking buddies can be a huge mistake. Do you have friends that always drink on the weekends? Does someone in your family drink frequently?
    • While many people will be supportive of your decision not to drink, there may be some that won’t. You might have to shuffle the people in your life if staying sober is a priority.
  4. Find a group of people that share your challenge. There are many groups, such as Alcoholics Anonymous, that provide support to those who have chosen to stay sober. These groups can be a great place to build friendships with those going through the same struggle.
  5. Exercise. A good workout can clear your head, burn off stress, and reset your brain and your perspective. Exercise benefits you in many ways.
  6. Get help with any mental health issues. Mental health issues can make sobriety much more challenging. Get the help you need to deal with any mental health issues you might be facing.
  7. Find a hobby that you love and do it! Spend time on an enjoyable activity as often as possible. A positive mood makes it easier to avoid drinking. What do you like to do? What would you like to try?
  8. Deal with urges effectively. It’s important to have a plan when the urge to drink arises. There’s no way to avoid the urge to drink completely. What are you going to do when it happens?
    • Call a friend?
    • Call a sponsor?
    • Go for a run?
  9. Reduce the stress in your life. Stress is uncomfortable. When we’re uncomfortable, we tend to do whatever needs to be done to make ourselves comfortable again. Stress can’t be avoided completely but reducing the amount of stress you experience can help reduce the urge to drink.
  10. Address any physical pain. Pain, like stress, is another form of discomfort. And let’s face it, alcohol is pretty effective at reducing pain. See your doctor and deal with any injuries or long-term pain your body might be suffering.

These tips can help with maintaining sobriety, but the initial steps of becoming sober might require the assistance of health professionals. If alcohol is a serious issue for you, it is likely to be an ongoing struggle for the rest of your life. It’s a battle best fought one day at a time. Alcoholism is a serious disease that requires immediate attention. Get the necessary help you require. You’ll be glad you did.

To Your Success,

Juan

14 Ways to Relax Without Alcohol and Food

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Happy hours can be a great way to unwind after a stressful day at work. You bond with your coworkers, talk about your day, and listen to some upbeat music. On the other hand, if you make such activities a regular routine, you could be taking in more alcohol and empty calories than you want.

Plus, you may be training yourself to think that consumption is the only way to relax. You can’t remove all the stress from daily life, but you can learn to deal with it without creating more troubles. Start with these ideas for relaxing without alcohol or food.

Calorie-Free Ways to Relax on Your Own:
  1. Breathe deeply. Pause and take a few calming breaths. Inhale from down in your diaphragm instead of up in your chest. Lengthen your exhalations to match your inhalations. Focus on the air as it moves in and out of your nostrils.
  2. Meditate and pray. Sit down for a few moments and connect with yourself and the divine. Observe your thoughts without judging them. Give thanks for your blessings.
  3. Engage in visualization. Close your eyes and imagine something that makes you feel happy and inspired. Picture yourself surrounded by family and friends or excelling at a task that you find fulfilling.
  4. Draw a bath. Fill your tub with warm water and enjoy a luxurious soak. Buy fragrant bath salts or make your own. Set out fluffy towels, candles, and other accessories of your choice.
  5. Stretch your body. Make it a habit to stand up about every half hour when you’re working at your desk. Place your hands on your lower spine for support, and do a slight backbend. Rise up tall, and reach your hands down to the floor, bending your knees if necessary.
  6. Take a walk. Stroll around the block or hike the trails at your local park. Pick a quiet time of day and explore new routes.
  7. Appreciate nature. Scientific studies prove that nature has the power to soothe us. Head outdoors or watch videos about sandy beaches and ancient forests.
  8. Learn progressive relaxation. Experiment with progressive muscle relaxation. Start with your hands, squeezing each muscle group as you breathe in, and releasing as you breathe out. Continue across the rest of your body. 
Calorie-Free Ways to Relax with Others:
  1. Practice yoga. Yoga cultivates community as well as stress relief and physical fitness. Bring a friend with you to your next class. Invite others to join you for breakfast afterwards.
  2. Play sports. As long as you avoid extreme competition, sports can be relaxing. Schedule a game of tennis or darts.
  3. Go dancing. Take listening to music a step further by getting out on the dance floor. Sign up for rumba lessons or spend your next date night at a club with a live band.
  4. Pet your dog. Remember your animal companions too. Studies show that talking to them actually tends to be less stressful than interacting with humans because we don’t worry about being judged.
  5. Talk it over. On the other hand, your fellow humans are probably going to have more insights into how to deal with your love life or conflicts at work. Call a friend when you need to vent or discover a different perspective on whatever is on your mind.
  6. Laugh it up. Humor makes our struggles easier to bear. Spend time with others who encourage you to see the funny aspects of parenthood or practicing law.

Whether you’re on your own or surrounded by friends, you can banish stress safely and effectively. Learning to relax without alcohol or food will help you to stay slim and peaceful. 

Did you find these suggestions helpful? If you would like to add to the conversation or have a suggestion, please comment below.

To Your Success,
Juan

 

Eating While Distracted?

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You know that distracted driving is dangerous, but what about eating when your thoughts are elsewhere? A new study explains why you’re likely to snack more while you’re watching TV. Intrigued? I was too!

Researchers at the University of Sussex studied the impact of perceptually demanding tasks like watching TV or playing video games. They found that subjects whose attention was engaged in another activity ate 45% more chips. This supports the theory that your brain has a limited supply of attention, so it focuses on what seems most important. As a result, you keep on eating because you miss the fullness cues that your body is trying to send you.

Read this before another bag of chips or cookies disappears while you’re binge-watching or talking on the phone. Paying closer attention to your eating will help you to maintain your weight and cut down on junk food.

How to Recognize When You’re Full
Feeling full depends on chemical changes in your body that take about 20 minutes for
your brain to register. That sated feeling is designed to last for several hours, but
many common habits can undermine the process. Keep the following in mind:

  • Understand cravings. Distinguish between hunger and appetite. Physical
    hunger builds up gradually and subsides after eating. Emotional appetite and
    cravings come on suddenly and may be more persistent.
  • Slow down. Sitting down and dining at a relaxed pace gives your brain a chance
    to know you’re full. Chew thoroughly and savor each bite.
  • Avoid crash diets. Cycles of fasting and splurging confuse your body. Find a
    balanced regimen that you can stick with for the long term.

Other Tips for Non-Distracted Eating
Recognizing fullness cues will help you to make healthier food choices. Take a look at some additional strategies for paying more attention to what you’reeating:

  • Plan ahead. Creating daily or weekly menus may help. Use an online calculator
    to figure out how many calories you need, so you can stay in the middle ground
    between ravenous hunger and a post-Thanksgiving-style food coma.
  • Focus on fiber. Unprocessed foods rich in fiber enhance your overall health
    and satisfy you with fewer calories. Fill up on vegetables, fruits, and whole
    grains. High protein foods have a similar effect, so include them in each meal
    and snack instead of waiting for dinner.
  • Drink water. It’s easy to confuse thirst with hunger. Have a glass before and
    during meals and anytime a craving pops up. Once your stomach feels full, it will
    be easier to resist temptation.
  • Shop wisely. Speaking of temptation, keep junk food out of the house. Use a
    shopping list when you buy groceries. Stick to the outer aisles where you’re less
    likely to run into snack cakes and crackers
  • Manage stress. Create a soothing environment, especially during mealtimes.
    Talk about pleasant subjects or play soft music
  • Work out. Physical activity helps you listen to your body and regulate hunger. It
    also burns extra calories. Aim for at least 150 minutes of moderate aerobic
    exercise each week. I remain fuller longer, when I use a pre workout before hitting the gym.
  • Try again. Changing your eating habits takes practice. Be patient if you slip up.
    You’ll recover faster if you stay calm and learn from the experience.
  • Talk with your doctor. Your diet plays a major role in your physical and mental
    health. If you have trouble managing your hunger or other concerns about your
    eating habits, discuss them with your doctor or a registered dietician
  • Paying attention . Your food and how much you’re eating can transform your
    relationship with food and protect your health. Put the screens away during
    mealtimes and pay attention to what’s on your plate. You’ll learn to listen to your
    body and enjoy your food more.

How helpful are these tips to fight distraction eating? I have slowly been incorporating them into my own lifestyle. It’s slow, but I am moving faster than those not doing anything. As usual, this advise is not a one size fits all, always consult with your medical and mental health providers for support.

To Your Success,
Juan

Strategies For Putting Yourself First

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Below are some healthy ways to help you develop the habit, without burning bridges or negatively affecting your energy, enthusiasm, and motivation. These tips will help you achieve your goals, protect your mental and physical wellbeing, and overcome even your biggest challenges. Bear in mind, if you do have to burn some bridges, don’t dally, just get on with life, and know you are doing what is best for your future self.

Choose Your Purpose: Having a clear purpose is essential. It is the simplest, most basic thing every person needs to live a fulfilling and satisfying life. Without a purpose, you will end up living your life haphazardly. Your purpose also makes it easier for you to say ‘No’ to people and things that do not align with your highest good. Living it helps you identify what you need to do and when. Consciously reaffirming your purpose regularly multiplies your efforts of taking action.

Live by a Vision: Putting yourself first also requires that you develop a clear vision of the life you want to lead. A vision keeps you focused on the journey, and will allow you to effectively prioritize your tasks and projects as the important things will align with your purpose and vision of your ultimate life. To get clear about your vision, start by reflecting on these three questions: Who do I want to be? What do I want to do? How do you want to feel? If you are unsure about your vision, ruminating on these questions will assist you in getting clear. 

 Set Personal Goals and Plan: A wise way to ensure your vision becomes a reality. Goals make the realization of your vision much more achievable, will keep you motivated and focused on what you want out of life. After taking the time to set your goals, set aside regular time to plan how you will achieve them.

 Learn New Skills: As you draw up your goals and develop your vision, you may find you need to learn new skills to make your ideal life a reality. Take some time to identify those areas that you may be lacking. Then take proactive steps to bridge the gap between your present level and your desired level.

Set Personal Boundaries: A skill you need to master when learning how to put yourself first, because you will need it a lot on every step of your journey. That is especially true if you tend to be a people-pleaser. Others are used to you backing down and giving them what you want, so you’ll need to stay strong. Look them in the eye and kindly say, “No, thank you.” Even when they try to convince you to think otherwise, practice sticking to your decision by not get pressured into consenting. Setting personal boundaries is a vital skill because it enables you to defend your time and your rights which is an essential component of putting yourself first.

Get Active: Putting yourself first isn’t only about goal setting and getting ahead. It’s also about taking the time for self-care. After all, if you don’t take care of your health, you’ll be unable to live your purpose or fulfill your life’s vision. Put yourself and your health first by starting a program of regular exercise as soon as possible if you aren’t already doing so. Engaging in a brisk daily walk is all that’s needed to improve and maintain your health.

Eat Healthy: A healthy diet is equally as important as your body’s need to exercise. Eating a nutritious diet is a huge part of taking care of your health and putting yourself first. If your diet needs a major overhaul, take it one step at a time and work your way up to your ideal diet. Remember, putting yourself first is about being kind to yourself.

Get enough rest: Getting sufficient sleep is another essential component of putting yourself first. It is also necessary for boosting your performance and replenishing your energy. By getting enough sleep, you will be better equipped to face the hurdles of the new day with greater confidence, energy, and enthusiasm. Never allow anyone or anything come between you and the need to get enough sleep.

Schedule Relaxation: Sometimes you may be lacking the energy you need to live your ultimate life. Rather than trying to push through such times, it is better to maximize your relaxation and recovery. You can engage in activities that will help reduce fatigue and replenish your energy, such as meditation, yoga, massage, or a quick nap. If you find you run low on energy and motivation on a regular basis, start scheduling relaxation or downtime into your day. A consistent relaxation routine will keep you on more of an even-keel, so you don’t burn out.

Journal : Apparently, you have 60,000 or more thoughts per day. When you feel you have a lot to do and you are overwhelmed with too many ideas, journaling will help clear your head, can lead to better self-awareness, which is the foundation of putting yourself first. You can journal any way you wish—with paper and pen or by using an app. You might choose to journal every day or only when you feel overwhelmed or unsettled. Whatever works for you is perfect.

Practice Gratitude: Take some time each day to reflect on the positives in your life. It’s easy to focus on the things we’d like to change and neglect to be appreciative for all we have. It is very important to have a realistic perspective on your life and identify the positives for the sake of your health and wellbeing. As you find the time to write down and reflect on all the things you are grateful for each day, you will reduce your stress levels and naturally find more and more to be grateful for in your life.

Putting yourself first is something you must make a conscious effort to do. You must fill your cup first, or you will end up with nothing left to give.  Be prepared for pushback, as this new way of living might not sit well with those in your circle, who take, take, and take. Stand your ground, in a few months, you won’t recognize the person staring back at you in the mirror!

To Your Success,
Juan

 

Fight Depression With Exercise

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Is turning to therapy and medication the most effective solution for fighting depression? Studies are beginning to show, you can fight depression at home with a change in your activity level. It’s true! Physical activity can have a profound impact on your ability to overcome what ails you. If you’re feeling depressed, it might be time to incorporate exercise into your lifestyle. Exercise comes in many different forms, find a regimen that fits you. 

Try these effective strategies to fight depression with exercise:

  1. Experience the runner’s high. Following a good workout, your body will experience what is known as a runner’s high, which results from an endorphin surge. The temporary mood lift this surge provides, can be beneficial in reducing depression on a short-term basis.
  • When you’re feeling tense, overwhelmed, or down in general, seek a temporary pick me up in the form of a workout. Go for a short walk, hop on a treadmill or elliptical, or ride your bicycle. Yoga, Pilates, and strength training workouts can provide you with a boost of endorphins.
  • Working out for at least 30 minutes to combat symptoms of depression, can also provide you with a boost in energy and concentration, which can reduce some of the negative feelings associated with depression. 
  1. Improve your overall well being. Strength training is a great way to improve your health and well being, which can reduce symptoms of depression. Lifting dumbbells, for example, can build long, lean muscle, which improves metabolism and builds a stronger and healthier body.
  • While strength training may not directly impact your depression symptoms, its ability to improve your health, can have long-term effects on your overall well being 
  1. Exercise daily. Exercise at least 30 minutes each day (or as often as you can), six days per week. According to the Journal of Preventive Medicine, several weeks after you establish this regular exercise routine, you’ll begin to feel relief of your depression symptoms on a more consistent basis. 
  1. Replace medications with exercise. The Journal of Preventive Medicine recently featured a study of patients with depression who worked out for at least 3 hours per week. This study found that the remission of these patients’ symptoms, was comparable to cognitive behavioral therapies, and medication treatments. You should never replace medications without approval from your medical provider
  • While exercise may not be able to completely replace your need for other treatment options, it can benefit your mental well being in many ways, making it an excellent way to balance the therapies that you rely on for relief.
  • If you’re currently in treatment or taking medication, discuss any changes in therapy or medications with your doctor before you change them.
  1. Develop a routine. Developing a regular routine for exercise can have numerous benefits. Not only will it combat your depression, having a routine to look forward to can boost your spirits, and ward off the overwhelming feelings of depression.

The Bottom Line
Depression can negatively impact your life in many ways. Experiment with different therapy and treatment options to get the help you need. Exercise is a great way to reduce the symptoms. Helping to clear your mind and improve your energy, while also giving you a general sense of well being.

If you don’t already have a regular exercise regimen and you’re suffering from depression, then this is a treatment option that is well worth considering. It may work well in conjunction with current treatment options or it may replace those treatment options altogether. Please consult with your physician to learn more.

To Your Success,
Juan

Depression and Pain. Fighting Back

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Depression and pain

Are you aware of the connection between physical pain and depression? It’s important to understand the link, and how it affects your body and mind. This can help you with treatment and therapy. Let’s closely examine the depression and pain dilemma.

  1. Understand the depression and physical pain cycle. Health experts believe  depression and pain appear to share a cycle, which makes it difficult to see where one issue starts and ends. There is overlap between depression and pain.
  • As your depression gets worse or better, physical pain may get worse or better in sync. The two are interlinked in a complex way that makes it harder to treat. Pain can also make depression more difficult. If you’re not able to work, or do the activities you enjoy because of pain, it can lead to feelings of isolation, and increased feelings of worthlessness.
  1. Consider inflammation. Recent research points to the role of inflammation in both depression and pain. The higher the level, the more likely it will make depression worse, and pain levels can increase.

Fighting Back Against Depression and Pain

Using these strategies may alleviate your symptoms:

  1. Seek help for your depression. You may benefit from therapy or medications, specifically designed to manage depression. 
  1. Get help for your physical pain. You may have to make multiple doctors’ appointments to get to the root cause of the pain. But you want to ensure that whatever is causing your pain, is also being treated.
  1. Stay active. It’s easy to allow depression and pain to take over your world and hide. However, it’s crucial that you exercise and stay involved. 
  1. Lean on your support network. Whether it’s your friends, family, or coworkers, you need people in your life who understand you, and can help during a time of need. 
  1. Find something that you love. Experts point out that pursuing a hobby, or activity that you enjoy, can help bring you out of the cycle of depression and pain.  
  • Find something that brings you joy on a daily basis. This can range from cooking your favorite meals to dancing at a popular club. Try to find joy in smaller activities such as talking to a friend, reading a book, or writing down your thoughts. The key is to focus on positive activities that uplift, and help you forget the pain. 
  1. Learn to speak positively to yourself. Positive self-talk has been shown to reduce both depression and pain. 
  • Many athletes talk through the pain to finish a competition. You can use this technique to help manage your pain and depression. It’s important to focus on positive aspects of your life and personality. Avoid berating yourself over mistakes. Shift your focus away from negative ideas, habits, or suggestions. The more you practice positive self-talk, the better you get at it, and the greater influence you’ll have on your results.

Depression and physical pain are linked together. It’s not easy to see where one starts and the other ends. Nevertheless, you can take action to alleviate both. Try these techniques to make a positive difference in your life. As always, consult your medical and mental health provider to discuss your unique circumstances.


To Your Success,
Juan

Mind & Body

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Did you make a resolution to improve your health, and you are  unsure which of your priorities is most important in the New Year? Do you have plenty of dreams for the future, but not many concrete plans? 

I have curated a list of 15 resolutions you can make right now, to improve your physical and mental well being during the next 12 months and beyond. Comment below if you found them helpful.

Simple Resolutions to Improve Your Physical Health

  1. Eat right. Focus on adopting healthy eating habits rather than resorting to crash diets. Learn to eat more slowly and reduce your portion sizes.  Eat a variety of foods with plenty of complex carbohydrates, fresh vegetables and fruits. Add in some lean proteins and healthy fats to complete your meals.
  2. Exercise daily or as your schedule permits. Aim for at least 30 minutes of moderate aerobic exercise every day. Round that out with training for strength and flexibility. Find a variety of activities that you enjoy, like brisk walks and biking. Get an exercise ball or treadmill that you can use at home on busy days or when the weather outside is unpleasant.
  3. Get adequate rest and sleep. Insufficient sleep can make you more vulnerable to weight gain and many illnesses. Different individuals need different amounts of sleep, but the conventional eight hours is a good rule for most people. If you constantly feel drowsy, try going to bed earlier.
  4. Take care of your bones. Almost half of all women over 50 will suffer an osteoporosis-related fracture. Men can be at risk too. Eat plenty of foods rich in calcium and vitamin D. Get some sunshine and lift weights or do other resistance training.
  5. Practice good posture. Strong abdominal muscles will protect your back from injury and help you look younger. Get used to pressing your navel towards your lower back and keeping your shoulders relaxed. Breathe from your abdomen rather than your chest.
  6. Quit smoking. You probably already know all the dangers of smoking, including lung cancer and premature aging. Many people make several attempts before quitting for good so be open to various cessation methods. Your doctor may be able to help you find the right plan for you.
  7. Drink alcohol in moderation. Some people may need to avoid alcohol all together. Others can stay safe within the general limits of one drink a day for women and two for men. Avoid alcohol before bed so you get good quality sleep.
  8.  See your doctor. Regular checkups enable early treatment to keep small health issues from growing worse. If you can’t afford health insurance, you may be able to get some free or inexpensive screenings at local pharmacies and health fairs.

Resolutions to Improve Your Mental Health

  1. Manage stress. Keeping stress under control lets you enjoy life more. Set aside time each day for meditation or listening to soothing music.
  2. Build healthy relationships. Develop a strong network of support. Communicate openly and with respect.
  3. Monitor your thoughts. Think positive. Divert your attention away from nonproductive worrying by brainstorming creative solutions to challenging situations.
  4. Practice positive self talk. Be a good friend to yourself. Remind yourself of your strengths and accomplishments.
  5. Be compassionate. Show compassion to yourself and others. Be aware of the suffering in the world and look for ways to alleviate it.
  6. Engage in lifelong learning. Keep your mind sharp by giving it constant challenges. Take adult education classes or listen to foreign language tapes.
  7. Consider counseling. It’s wise and courageous to ask for help when you need it. Professional counseling or spiritual practices may help you bounce back from unfortunate events like divorce or unemployment. They can be useful for smaller things, too, like if you’ve just had a rough week.

While many New Year’s resolutions get discarded faster than the dried out Christmas tree, there are ways to make them stick. Set specific goals that are meaningful and attainable for you. Improving your physical and mental health is a great gift for yourself and your whole family.

To Your Success,

Juan

Changing Habits

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Now that we have a working knowledge about SMART goals, it’s time to focus on the baby steps to meeting your goals.  Some people lose weight through intermittent fasting and adopting new diets. Others try to make such major changes, but they start missing their afternoon candy bar or go-to snacks. Pretty soon, they revert to old habits and wind up gaining back the pounds they lost and more.
If you’re tired of watching your weight fluctuate, you may need a more gradual approach. Little changes add up, until you see a big difference on your bathroom scale. In fact, minor adjustments are often more sustainable because they suit your lifestyle. See how easy it can be to slim down, starting with these simple things to incorporate into your diet and workouts.

Small Eating Habits That Help You Lose Weight

  1. Cook more. Preparing your own food allows you to control the ingredients. Restaurant meals tend to have more calories, salt, and sugar. That’s true whether you’re eating at a fast-food outlet or a fancy bistro.
  2. Plan your meals. Write out a menu for your daily meals and snacks. You’ll be able to tell at a glance if you’re getting all your required nutrients, and you’ll probably eat less.
  3. Stock your kitchen. Keep healthy snacks on hand, along with staples for light meals. You can make room for good things by getting rid of junk food.
  4. Increase your fiber. Some studies suggest that eating more fiber is the single most significant change you can make in your diet. The top sources include split peas, lentils, and black beans.
  5. Boost your protein. Foods rich in protein fill you up and recharge your metabolism. Plus, your body has to burn more calories to digest them, compared to carbohydrates and fats. Include some protein in each meal and snack.
  6. Eat breakfast. Refueling in the morning helps to prevent excessive eating later in the day. Start out with something hearty and nutritious, like Greek yogurt with berries and nuts or a bean burrito.
  7. Control portions. Forbidden foods can become so tantalizing that they lure you off your diet. Reduce your serving sizes so you can enjoy your favorite treats without any guilt.
  8. Focus on whole foods. Make vegetables, fruits, and other natural foods the core of your diet. Cutting back on packaged items will eliminate the most empty calories.
  9. Drink water. Quench your thirst with plain water and tea, instead of beverages loaded with calories. Staying hydrated facilitates digestion.
  10. Be mindful. Slow down and pay attention to what you’re putting on your plate. Your food will be more enjoyable. You will likely notice when you’re full instead of continuing to eat more than you planned.

Small Workout Habits That Help You Lose Weight

  1. Be consistent. A successful exercise plan is one that you can stick to. Select preferred activities, and invite a friend to join you. Aim for at least 250 minutes of moderate-intensity exercise a week if you’re trying to lose weight. That translates into about 35 minutes each day.
  2. Build muscle. Increasing your muscle mass enables you to burn more calories even when you’re at rest. Lift weights or do squats, and pushups with your body weight.
  3. Move your whole body. Speaking of squats and pushups, devote most of your workout sessions to exercises that target your whole body. They’ll burn more calories than smaller movements like bicep curls.
  4. Train in intervals. High-intensity interval training pays off. Alternate between brief bursts of intense activity and even briefer rest periods. For example, run for a few minutes while you’re taking a walk.

Eat healthier one small step at a time. You can shed weight without disrupting your life or feeling deprived. 

Until the next post,
Next,
Juan

 

 

STRONGER THAN YOUR EXCUSE

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My first post of the decade Promises, Promises examined the goals we set each year, but sometimes never accomplish. By the time February rolls around, some goals are already a distant memory. My intent over the next several months is to provide additional support and resources, to help your goal setting journey. It’s never too late to start over. Let’s begin goal setting!
Too many people resolve to lose weight, but never actually have a plan in place. Therefore, year after year, they make the same New Year’s resolution, because their goal was never achieved. Has this happened to you? How can you change this relentless pattern? It might come as no surprise you are frustrated because you never seem to get it right. Not from a lack of trying either. Creating and following a goal-setting system, is crucial to success.

It’s important when setting goals to follow the S.M.A.R.T. goal system. This system will help you accomplish what you set out to do in a timely fashion.
⦁ Specific. Be explicit in what you want. Write down a specific number of pounds that you would like to lose.
⦁ Measurable. Weigh yourself every week and take note of your weight change, either up or down. Keep track of this in a journal.
⦁ Attainable. Small goals that lead up to a larger goal are often easier to reach. The success of reaching these small goals will keep you motivated.
⦁ Realistic. Understand what your body is capable of doing and set your goals accordingly.
⦁ Timely. Keep your goal in focus by setting a completion date.

Consider the following weight loss tips, if this is one of your resolutions:
1. Have a plan of action. How much weight do you want to lose? Break your total down into a series of smaller attainable goals. For example, plan to lose _ pounds by _ (date). Make these goals realistic, and then follow a plan of diet and exercise to achieve them.
⦁ Your plan may require changes in your lifestyle. Work these changes into your daily routines one-by-one to attain your goals.
⦁ Write your goals down in a journal, and review them every day.
2. Change your diet. Figure out how many calories you’ve been consuming each day. If it’s over the recommended daily allowance, gradually decrease the number of calories instead of immediately dropping to the desired number. Eventually, you’ll reach your goal without being severely deprived.
⦁ Reducing your daily calorie intake will require healthy eating choices. Consult your physician for recommended nutritional guides, and choose the one that works best for you.
⦁ There are online programs and apps (my fitness pal, better me etc) which calculate your calorie and fat intake. All you do is write in your food choices. Use whatever tools you need to simplify your tasks, and stay motivated to reach your goals.
3. Get off the Couch. Set a reasonable exercise schedule to help you with your weight loss goal. Design your exercise regimen to target the areas that need the most toning (i.e. thighs, abs, arms, buttocks, etc.).
⦁ Keep your exercise goals realistic. Start small, and then increase your regimen. For example, running 5 miles every day will burn off a lot of calories, but it may not be feasible. First try walking to build up some stamina and then add running, little by little.
⦁ Setting goals that are too far from your normal activities, will quickly wear you out and discourage you. Start small and build on each success. Increase your exercise time (or treadmill speed, or incline, etc.) by a small increment each week.
⦁ Exercising a little bit each day will increase energy, and help you become healthier. You don’t need a gym membership or expensive exercise equipment either. Walk or run around your neighborhood, or use canned foods instead of weights. You can even borrow exercise DVDs from the library.
4. Make friends. The people who are usually the most successful in losing weight and keeping it off, are the ones who have a great support system. Nothing deters you, like knowing you’re accountable to others for every bite.
⦁ Your support team will encourage, serve as workout partners,, and bring inspire confidence in tough times.
⦁ Some people find it helpful to join a local weight loss support, or online weight loss group. Celebrating your weight loss successes with others will make them that much more meaningful. There is strength in numbers.

Losing weight is possible for anyone who approaches the challenge wisely. With some careful planning and determination, your weight loss goal can certainly become a reality in this Year. As with every article about diet and exercise, always consult your healthcare professional.

Until the next post,
Best,
Juan