It’s 11:00 in the morning and your energy is waning. Minutes seem to tick by like hours and your mind feels foggy. You’ve still got six more hours to look alert and act productive, so how do you get through the afternoon without falling asleep, or yawning so much your boss thinks you're bored? Follow these six simple tips!
1. If your job involves sitting at a desk all day or staring at a computer screen, take five minutes to stand up or lean back, close your eyes and stretch, especially in your shoulder and leg areas. Being seated all the time can make your whole body feel stiff and sleepy. Stretching regularly helps limber up your body and gets the blood flowing again.
2. Avoid the tempting lure of caffeine or sugar-laden foods such as coffee, tea or chocolate. Caffeine may perk up your energy levels temporarily, but it also leaves you feeling sluggish after the effect has worn off. Instead, choose whole grain foods, fruits and vegetables to give your body the fuel it really needs! Eating healthier will boost your mood, elevate your alertness and make you feel better all day long.
3. Along with healthier foods, take a quick 10-15 minute walk during your lunch break. Just a few minutes will give you a burst of energy that refreshes you and makes you feel more alert – while burning off your lunch calories in the process!
4. Sometimes, afternoon slumps can be your body’s way of telling you that it needs something. You may be feeling tired if your blood sugar is low (which happens especially after the effect of those caffeine and high sugar foods has worn off!). Packing a low calorie snack like graham crackers, granola, fruit or vegetable slices can give your body a boost and keep you from feeling hungry in the late afternoon and caving in to the urge to devour the entire contents of the vending machine after work!
5. Drowsiness is often a sign of dehydration. Drinking more water throughout the day not only helps keep you awake, but also keeps you from feeling those hunger pangs that inevitably creep up in mid-morning. Taking a large sports bottle that you can drink from throughout the day is a great way to get your recommended eight glasses a day as well!
6. If afternoon fatigue is a recurring problem, it may be a side effect of medications you are taking. Allergy pills are well known culprits, as are some blood pressure and anxiety/depression medicines. Don’t try to circumvent these effects with caffeine, otherwise you’ll overload your body with stimulants while it’s already trying to deal with drowsiness, and you’ll feel mentally and physically exhausted. Instead, try a short 15-20 minute catnap. You’ll be surprised how refreshed you’ll feel when you wake up! (Don’t try this at work though – not unless your boss approves!)
If you follow these tips on a regular basis, you’ll not only stay awake at work, but you’ll also feel better physically and mentally, sleep better at night, and wake up rejuvenated and re-energized the next morning. By maintaining your energy better throughout the day you will also perform better in any sports you pursue-- be it running or football.
Saturday, December 31, 2005
Friday, December 30, 2005
Getting over a running injury
In the last month I've had to contend with a running "injury". It's not painful, and it doesn't seem to be getting any worse. It got me worried for a couple of weeks though.
Looking back I was probably trying to do too much running too soon. My mind was back in 1993, and I thought the more running I did, I could get my body back into the shape it was in then. Not thinking adequately of rest days, and giving myself to adjust to the training.
Anyway, I went for a long run with a few people from the running club on a Tuesday evening. In the dark on pavements and roads. We were out for about 80 minutes with some fast efforts thrown in. I was shattered at the end, but most of the others were as well. Anyway, next morning in the shower I noticed a small swelling on my right leg near my ankle.
This has caused me to back off from the running over the last few weeks, and generally only run every other day. That is until the Christmas holiday. Since Xmas day I've run pretty much every day. The leg seems better, and I want to make the most of the time off work.
When I read the first volume of Ron Hill's autobiography I notice he often ran with worse injuries and in pain, so I'm not doing that badly!
Looking back I was probably trying to do too much running too soon. My mind was back in 1993, and I thought the more running I did, I could get my body back into the shape it was in then. Not thinking adequately of rest days, and giving myself to adjust to the training.
Anyway, I went for a long run with a few people from the running club on a Tuesday evening. In the dark on pavements and roads. We were out for about 80 minutes with some fast efforts thrown in. I was shattered at the end, but most of the others were as well. Anyway, next morning in the shower I noticed a small swelling on my right leg near my ankle.
This has caused me to back off from the running over the last few weeks, and generally only run every other day. That is until the Christmas holiday. Since Xmas day I've run pretty much every day. The leg seems better, and I want to make the most of the time off work.
When I read the first volume of Ron Hill's autobiography I notice he often ran with worse injuries and in pain, so I'm not doing that badly!
Sunday, November 20, 2005
This Week's Running
Yes, weeks just race by, don't they? Days fly past, hours sometimes drag, so as time passes we have to have some fun. And when they let me out of work I've been getting back into running again.
At this time of year it gets dark really early, so it's good to run with other people. A few years ago I was a member of the Sheffield Athletic Club, so I decided that if I wanted to be a good runner again I'd need to start running with them again.
On Tuesday and Thursday nights we do a quality session-- faster running, and since you're in a group you don't mind the fact that it's dark. If you were on your own you might not even get out. Of course it's different running at the weekend because you can get out in the daylight.
For info: yesterday I ran for 1 hour 13 minutes, today I did 56 mins a bit faster than yesterday. Thursday, it was 5 x 400 metres; Tuesday just under 30 minutes of faster running.
At this time of year it gets dark really early, so it's good to run with other people. A few years ago I was a member of the Sheffield Athletic Club, so I decided that if I wanted to be a good runner again I'd need to start running with them again.
On Tuesday and Thursday nights we do a quality session-- faster running, and since you're in a group you don't mind the fact that it's dark. If you were on your own you might not even get out. Of course it's different running at the weekend because you can get out in the daylight.
For info: yesterday I ran for 1 hour 13 minutes, today I did 56 mins a bit faster than yesterday. Thursday, it was 5 x 400 metres; Tuesday just under 30 minutes of faster running.
Saturday, September 10, 2005
Colostrum is the new Creatine
Athletes, and people concerned about their health and fitness are always looking for a new supplement to boost their performance. This is why sports drinks are popular, and the reason pills and potions at health food stores are a big hit.
Colostrum is the new health fad. It has been described as the new creatine. It looks like it provides a legal athletic advantage. Colostrum is basically mother's milk that is produced 72 hours after birth.
You can read an article from The Times here:
Sporting Benefits of Mother's Milk
Dr Jon Buckley says: “Athletes and people who do a lot of endurance activity tend to be more susceptible to infections of the upper respiratory tract because they have lower levels of immunoglobulin A (IgA) in their saliva. Taking colostrum increases the levels of these antibodies, which are suppressed by exercise, in the mouth and throat — and that seems to protect against illness.”
Visit the link to read more of the article.
Colostrum is the new health fad. It has been described as the new creatine. It looks like it provides a legal athletic advantage. Colostrum is basically mother's milk that is produced 72 hours after birth.
You can read an article from The Times here:
Sporting Benefits of Mother's Milk
Dr Jon Buckley says: “Athletes and people who do a lot of endurance activity tend to be more susceptible to infections of the upper respiratory tract because they have lower levels of immunoglobulin A (IgA) in their saliva. Taking colostrum increases the levels of these antibodies, which are suppressed by exercise, in the mouth and throat — and that seems to protect against illness.”
Visit the link to read more of the article.
Wednesday, August 10, 2005
Motivation's effect on Mental & Physical Health
Many studies have been done to research the effects of motivation and mental health. As the implications of helping those with negative self-esteem, depression and anxiety are immense this is certainly an area of research that deserves a great deal of attention.
Psychology Online reports on a study investigating the differences between INTERNAL and EXTERNAL MOTIVATION. The report states that "Although our society is largely extrinsically-motivated by external rewards such as money, fame and power, research has indicated those who are intrinsically-motivated by inner desires for creativity, fulfillment and inner satisfaction are psychologically healthier and happier."
How can this help you?
The study of health psychology seeks to understand how our ability to cope with stress can help us to prevent illness and promote health. Some of these coping mechanisms are naturally inborn but may be taught to those who lack them. Motivation is one of the tools that researchers are trying to use as a combatant of negative stress reactions.
Motivation is something that we use every day. It's what enables us to survive - to get food because we're hungry, to go to work to pay the bills or to educate ourselves in order to pursue a higher goal in life.
How we respond to life's demands can affect our overall health. How are you classified?
The same report on Psychology Online identified those who respond to life with negativity or anxiety as most likely to deal with the physical affects of anger, guilt, nervousness, frustration and fear. These emotions can cause hypertension and high blood pressure which can lead to heart attack or stroke. Other complications include ulcers, arthritis, asthma and kidney disease.
Some therapists suggest that by using positive self-talk and trying to restructure the WAY we look at events can offset the physical and mental effects of dealing with negative or stressful events in life.
Interestingly, people who tend to focus on themselves as the controller of their fate - in fact 'self-motivated' - are more likely to feel a sense of control when stressors affect them. Instead of blaming something or someone else they have the motivation to deal with a problem and look for a reasonable solution. This positive behavior helps them to achieve goals and find personal contentment.
Therapists try to teach patients how to emulate this positive reaction to stress and use their motivation as a source of empowerment. Learning to manage stress and using motivation to set goals, work through a problem or fix it can in turn promote better mental and physical health.
====================
If you're into health and fitness, and perhaps something of a fanatic visit Health and Fitness Fanatic for some great tips and ideas.
=====================
If you want to republish the above article please do so with the resource box and links intact.
Psychology Online reports on a study investigating the differences between INTERNAL and EXTERNAL MOTIVATION. The report states that "Although our society is largely extrinsically-motivated by external rewards such as money, fame and power, research has indicated those who are intrinsically-motivated by inner desires for creativity, fulfillment and inner satisfaction are psychologically healthier and happier."
How can this help you?
The study of health psychology seeks to understand how our ability to cope with stress can help us to prevent illness and promote health. Some of these coping mechanisms are naturally inborn but may be taught to those who lack them. Motivation is one of the tools that researchers are trying to use as a combatant of negative stress reactions.
Motivation is something that we use every day. It's what enables us to survive - to get food because we're hungry, to go to work to pay the bills or to educate ourselves in order to pursue a higher goal in life.
How we respond to life's demands can affect our overall health. How are you classified?
The same report on Psychology Online identified those who respond to life with negativity or anxiety as most likely to deal with the physical affects of anger, guilt, nervousness, frustration and fear. These emotions can cause hypertension and high blood pressure which can lead to heart attack or stroke. Other complications include ulcers, arthritis, asthma and kidney disease.
Some therapists suggest that by using positive self-talk and trying to restructure the WAY we look at events can offset the physical and mental effects of dealing with negative or stressful events in life.
Interestingly, people who tend to focus on themselves as the controller of their fate - in fact 'self-motivated' - are more likely to feel a sense of control when stressors affect them. Instead of blaming something or someone else they have the motivation to deal with a problem and look for a reasonable solution. This positive behavior helps them to achieve goals and find personal contentment.
Therapists try to teach patients how to emulate this positive reaction to stress and use their motivation as a source of empowerment. Learning to manage stress and using motivation to set goals, work through a problem or fix it can in turn promote better mental and physical health.
====================
If you're into health and fitness, and perhaps something of a fanatic visit Health and Fitness Fanatic for some great tips and ideas.
=====================
If you want to republish the above article please do so with the resource box and links intact.
Monday, August 08, 2005
Preparing to Run a Marathon
If you've ever run a marathon, or even been a spectator, you'll appreciate the motivation and commitment involved. If you're not prepared when it comes to race day you can expect many hours of suffering and struggle!
It doesn't have to be that way, of course, if you put in the required training over several months. This requires commitment and motivation, and a belief that the accumulation of all those training miles will help you to reach your goal-- whether this is time-oriented, or the equally valid desire to get round.
So what is meant exactly by motivation and commitment?Motivation is the desire to achieve something unusual that gives you the incentive to do things that other people are not prepared to do. Not many people are prepared to train week in, week out so that they can stand at the start of a marathon and say to themselves, "yes, I am ready and I couldn't have done anything more."
You can always do something more, but even the elite athletes feel that way. Every athlete has their challenges -- whether it's getting the children ready for school, or an achilles injury. It's how we overcome these challenges that make us stronger, and mean we can stand on the start line with a quiet confidence.
If you're working full time you might have to get up every day at five a.m. to fit your training in, and this will take commitment, motivation and determination. It won't help if after a few weeks you revert to your former habits, and get up half an hour before you have to leave for work.
Whether it is getting up early, or beginning a fitness program your motivation and commitment needs to last over the long term to have an affect. In training for a marathon it will not help running for ten miles every two weeks, and doing no exercise in between. Your body will have forgotten what it has to do by the time you run again! Rather run three or more times a week with one longer run on the weekend, and you will be in better shape.
These small, regular runs will add up to success over time, but they are far easier to do when you have a target to aim at. This can be a time you want to run, or the desire to complete the 26 mile race. Either way if you know what you want to achieve you will be more likely to do the things you need to do. Having a target concentrates the mind, and increases your motivation.
==============================
If you're into health and fitness, and perhaps something of a fanatic visit
Health and Fitness Fanatic
for some great tips and ideas.
==============================
If you want to republish the above article please include the above resource box.
It doesn't have to be that way, of course, if you put in the required training over several months. This requires commitment and motivation, and a belief that the accumulation of all those training miles will help you to reach your goal-- whether this is time-oriented, or the equally valid desire to get round.
So what is meant exactly by motivation and commitment?Motivation is the desire to achieve something unusual that gives you the incentive to do things that other people are not prepared to do. Not many people are prepared to train week in, week out so that they can stand at the start of a marathon and say to themselves, "yes, I am ready and I couldn't have done anything more."
You can always do something more, but even the elite athletes feel that way. Every athlete has their challenges -- whether it's getting the children ready for school, or an achilles injury. It's how we overcome these challenges that make us stronger, and mean we can stand on the start line with a quiet confidence.
If you're working full time you might have to get up every day at five a.m. to fit your training in, and this will take commitment, motivation and determination. It won't help if after a few weeks you revert to your former habits, and get up half an hour before you have to leave for work.
Whether it is getting up early, or beginning a fitness program your motivation and commitment needs to last over the long term to have an affect. In training for a marathon it will not help running for ten miles every two weeks, and doing no exercise in between. Your body will have forgotten what it has to do by the time you run again! Rather run three or more times a week with one longer run on the weekend, and you will be in better shape.
These small, regular runs will add up to success over time, but they are far easier to do when you have a target to aim at. This can be a time you want to run, or the desire to complete the 26 mile race. Either way if you know what you want to achieve you will be more likely to do the things you need to do. Having a target concentrates the mind, and increases your motivation.
==============================
If you're into health and fitness, and perhaps something of a fanatic visit
Health and Fitness Fanatic
for some great tips and ideas.
==============================
If you want to republish the above article please include the above resource box.
Success in Dieting & Exercise Part 2
Perhaps the best way to increase your energy expenditure is to exercise first thing in the morning before eating. This will boost your metabolic rate, and increase your fat burning ability. Of course, if you have medical conditions like diabetes you may have to do things slightly differently. You will need to consult a qualified doctor or physician.
Ensure that you drink enough water. This will help to wash away the waste products and toxins that the body will release as you burn away the fat (which does store some toxins). And water will help you stay hydrated.
Adequate supplementation with good quality vitamins and minerals may also be important so that your body has the micronutrients it needs to drive its metabolic processes. If you don't like the idea of popping pills when you're supposed to be following a fitness plan ensure that you eat at least 5 different fruits everyday. And when you have your main meal you'll probably have some vegetables or salad, so you could consume 10 different fruits and vegetables a day.
Ensuring that your body does not think that it is in a state of famine is also important. While it is a good idea to decrease your overall caloric intake, you want to make sure that you feed you body on a regular basis, so that it knows that food is still available and is coming soon. Six small meals a day is generally a good idea. Your choice of calorie sources is also important. For many health reasons, it is good to avoid highly processed products. Vine ripened, organic produce is also a great idea.
Another way to help yourself succeed and give your body a greater variety of micronutrients and enzymes is to eat a large variety of foods. Our bodies haven't yet really adapted to the advent of agriculture, let alone a few monocrops. Variety, variety, and more variety is a great idea.
Ensure that your rest is adequate and of good quality. If you do not rest adequately, all of your body's processes can be adversely affected.
Take time for yourself. Meditate or pray. This will help you on so many different levels that there isn't enough time or space to go into it.
Set yourself reasonable, attainable goals with specific time frames. If you don't achieve them, reset the goals and review your plan. Maybe the goal was unrealistic or the plan was faulty. Entertain both possibilities. If you don't know how to tell, enlist professional help.
Measure your progress. Measuring in inches and energy is a better way to evaluate how you are doing rather than by pounds. Also very useful and a good measure of health factors, is to record how your body fat percentages change (for better or for worse).
So now you have the basic principles down. While a three month interval is a great way to look at progress points, if you stop there, you have failed. You need consistent persistence. At every goal point, re-evaluate your plan, refine it, work it, and then repeat the process. If you need a holiday from your routine, schedule it, don't improvise or you are likely to fall out of the routine and have a difficult time getting back into it.
Work it, re-evaluate it, measure your progress, and repeat.
Consistent persistence is the key to your success. This success must also be built on sound principles and be realistic, sustainable, and varied.
Don't let yourself be discouraged, keep at it and fight to maintain your consistent persistence because this is where success lives.
==========================
If you're into health and fitness, and perhaps something of a fanatic visit
http://healthandfitnessfanatic.blogspot.com for some great tips and ideas.
==========================
If you'd like to republish the above article please include the above resource box.
Ensure that you drink enough water. This will help to wash away the waste products and toxins that the body will release as you burn away the fat (which does store some toxins). And water will help you stay hydrated.
Adequate supplementation with good quality vitamins and minerals may also be important so that your body has the micronutrients it needs to drive its metabolic processes. If you don't like the idea of popping pills when you're supposed to be following a fitness plan ensure that you eat at least 5 different fruits everyday. And when you have your main meal you'll probably have some vegetables or salad, so you could consume 10 different fruits and vegetables a day.
Ensuring that your body does not think that it is in a state of famine is also important. While it is a good idea to decrease your overall caloric intake, you want to make sure that you feed you body on a regular basis, so that it knows that food is still available and is coming soon. Six small meals a day is generally a good idea. Your choice of calorie sources is also important. For many health reasons, it is good to avoid highly processed products. Vine ripened, organic produce is also a great idea.
Another way to help yourself succeed and give your body a greater variety of micronutrients and enzymes is to eat a large variety of foods. Our bodies haven't yet really adapted to the advent of agriculture, let alone a few monocrops. Variety, variety, and more variety is a great idea.
Ensure that your rest is adequate and of good quality. If you do not rest adequately, all of your body's processes can be adversely affected.
Take time for yourself. Meditate or pray. This will help you on so many different levels that there isn't enough time or space to go into it.
Set yourself reasonable, attainable goals with specific time frames. If you don't achieve them, reset the goals and review your plan. Maybe the goal was unrealistic or the plan was faulty. Entertain both possibilities. If you don't know how to tell, enlist professional help.
Measure your progress. Measuring in inches and energy is a better way to evaluate how you are doing rather than by pounds. Also very useful and a good measure of health factors, is to record how your body fat percentages change (for better or for worse).
So now you have the basic principles down. While a three month interval is a great way to look at progress points, if you stop there, you have failed. You need consistent persistence. At every goal point, re-evaluate your plan, refine it, work it, and then repeat the process. If you need a holiday from your routine, schedule it, don't improvise or you are likely to fall out of the routine and have a difficult time getting back into it.
Work it, re-evaluate it, measure your progress, and repeat.
Consistent persistence is the key to your success. This success must also be built on sound principles and be realistic, sustainable, and varied.
Don't let yourself be discouraged, keep at it and fight to maintain your consistent persistence because this is where success lives.
==========================
If you're into health and fitness, and perhaps something of a fanatic visit
http://healthandfitnessfanatic.blogspot.com for some great tips and ideas.
==========================
If you'd like to republish the above article please include the above resource box.
Sunday, July 31, 2005
Success in Dieting and Exercise Part 1
There's one factor that'll determine your success in dieting and exercise. This is the ability to persist in doing the correct things. Eating healthy foods, and taking adequate exercise.
It goes without saying that if you persist in doing the wrong things-- having fried breakfasts each day, or smoking-- you will reap those consequences!
Too many people have dieted for years, and their weight has yoyoed up and down. And after each "failure" or relapse they go on another diet, and then find it harder to lose the weight. In order to progress, and not become a professional dieter, you need to see losing weight as a permanent lifestyle change.
If you are trying to lose weight, you should have a goal of maintaining that weight loss for at least five years. How many of the fad diets out there today could withstand a five year test? Not many.
With the diet changes (that can be maintained for five or more years in a healthy fashion), it is essential to increase your energy expenditure. If you don't exercise more than you were doing the chances are your good intentions will come to nothing.
Long term changes in your diet cannot be sustained over a significant period of time without similar changes in your exercise routine.
It goes without saying that if you persist in doing the wrong things-- having fried breakfasts each day, or smoking-- you will reap those consequences!
Too many people have dieted for years, and their weight has yoyoed up and down. And after each "failure" or relapse they go on another diet, and then find it harder to lose the weight. In order to progress, and not become a professional dieter, you need to see losing weight as a permanent lifestyle change.
If you are trying to lose weight, you should have a goal of maintaining that weight loss for at least five years. How many of the fad diets out there today could withstand a five year test? Not many.
With the diet changes (that can be maintained for five or more years in a healthy fashion), it is essential to increase your energy expenditure. If you don't exercise more than you were doing the chances are your good intentions will come to nothing.
Long term changes in your diet cannot be sustained over a significant period of time without similar changes in your exercise routine.
Tuesday, June 28, 2005
Make your workout more fun with these fitness tips!
You will most likely encounter some problems in starting your fitness routine. Or, you will find it difficult to keep at it, and to keep motivated.
To keep your inspiration high try some of these fun fitness tips to make your workout time more enjoyable.
MUSICAL EXERCIES – Put on your favorite music and do some yoga! No need for slow, elevator music. Move to your favorite beat. Or pop on the headphones or earphones and grab your MP3 or cassette player or handheld PC and bike to a nearby park. Too cold or rainy? Then head to a mall or other enclosed area where you can walk. Caution: make sure you are alert while listening to music with headphones or earphones.
FUN IN THE SUN – Check out the latest tanning solutions and try fun, scented versions with funky, multi-colored sunglasses. Grab your cassette player or MP3 player and favorite tunes. And pack some flavored water, new flavored health bar that you’ve been dying to try and some frozen berries in your carryall for breaks and have a “sense”-ational time.
FITNESS CLASSES – Try out a new fitness class for fun. Enjoy a full water aerobics workout with less stress on your joints. Grab some colorful water gear and swim to the beat. Or try a dance or Jazzercise routine. No need to commit long-term, just ask about popping in for a class or two to check it out and enjoy. Meet new friends and get fit all at once.
VCR / DVD – Head to the library or local rental store and grab a fun fitness video or DVD. Crank up the sound when your favorite tunes come on and join the taped workout participants in the privacy of your own home.
GYM / FITNESS CENTER – Dig out those coupons you’ve been receiving in envelop mailers and those money saving coupon magazines. Again, no need to commit long-term. Just head on over and use the free or low-cost trial / invitational period and enjoy!
JOURNALING – Spice up your logging routine with an inexpensive new journal from a discount or dollar store nearby. Crate snazzy charts with colored markers. Add bright colored stickers for each workout. Paste or tape clipped pictures of your goals throughout the covers and inside sections. For example, paste pictures of that vacation spot you want to travel to with your new, healthy YOU wearing a new swimsuit.
So add some fun in with your fitness activities. Wake up your senses with new taste, smells, sights, touches and sounds. Forget that “All work and no play makes Jack a dull boy” stuff. Workouts plus play make Jack a fun, fit boy!
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact
==================================
You need motivation to follow any exercise program, and in this respect it is as much psychological as physical. More on this tomorrow.
To keep your inspiration high try some of these fun fitness tips to make your workout time more enjoyable.
MUSICAL EXERCIES – Put on your favorite music and do some yoga! No need for slow, elevator music. Move to your favorite beat. Or pop on the headphones or earphones and grab your MP3 or cassette player or handheld PC and bike to a nearby park. Too cold or rainy? Then head to a mall or other enclosed area where you can walk. Caution: make sure you are alert while listening to music with headphones or earphones.
FUN IN THE SUN – Check out the latest tanning solutions and try fun, scented versions with funky, multi-colored sunglasses. Grab your cassette player or MP3 player and favorite tunes. And pack some flavored water, new flavored health bar that you’ve been dying to try and some frozen berries in your carryall for breaks and have a “sense”-ational time.
FITNESS CLASSES – Try out a new fitness class for fun. Enjoy a full water aerobics workout with less stress on your joints. Grab some colorful water gear and swim to the beat. Or try a dance or Jazzercise routine. No need to commit long-term, just ask about popping in for a class or two to check it out and enjoy. Meet new friends and get fit all at once.
VCR / DVD – Head to the library or local rental store and grab a fun fitness video or DVD. Crank up the sound when your favorite tunes come on and join the taped workout participants in the privacy of your own home.
GYM / FITNESS CENTER – Dig out those coupons you’ve been receiving in envelop mailers and those money saving coupon magazines. Again, no need to commit long-term. Just head on over and use the free or low-cost trial / invitational period and enjoy!
JOURNALING – Spice up your logging routine with an inexpensive new journal from a discount or dollar store nearby. Crate snazzy charts with colored markers. Add bright colored stickers for each workout. Paste or tape clipped pictures of your goals throughout the covers and inside sections. For example, paste pictures of that vacation spot you want to travel to with your new, healthy YOU wearing a new swimsuit.
So add some fun in with your fitness activities. Wake up your senses with new taste, smells, sights, touches and sounds. Forget that “All work and no play makes Jack a dull boy” stuff. Workouts plus play make Jack a fun, fit boy!
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact
==================================
You need motivation to follow any exercise program, and in this respect it is as much psychological as physical. More on this tomorrow.
Monday, June 27, 2005
Running is addictive, and can if you let it take over your life. Of course some people have more of an addictive personality, so they may be more vulnerable.
I always say, though, that it is a positive addiction-- something that will enhance your life, and stop you from sitting in front of the television and vegeing out.
Of course, it depends what you want from running how much it will take over your life. If you only running for fitness reasons all you need to do is run three times a week. Say, 15 mins twice a week and perhaps a longer run when you have the time. This longer run needn't be that far-- half an hour would do. If you get the bug you can run 5-6 times a week, but keep it under half an hour and you will be fine. It won't be too much, you'll stay in excellent shape, and you will feel great.
If you want to do more, great, but remember to listen to your body. If your knee gives you a little pain (a "niggle"), take care of it and have a rest.
At the moment I'm only running perhaps 3 times a week. Twice at the weekends, and once during the week. On a Sunday I do an hour's run, but during the week it may only be for 15 to 20 minutes. I cycle every morning, though, so this keeps me fit as well.
I always say, though, that it is a positive addiction-- something that will enhance your life, and stop you from sitting in front of the television and vegeing out.
Of course, it depends what you want from running how much it will take over your life. If you only running for fitness reasons all you need to do is run three times a week. Say, 15 mins twice a week and perhaps a longer run when you have the time. This longer run needn't be that far-- half an hour would do. If you get the bug you can run 5-6 times a week, but keep it under half an hour and you will be fine. It won't be too much, you'll stay in excellent shape, and you will feel great.
If you want to do more, great, but remember to listen to your body. If your knee gives you a little pain (a "niggle"), take care of it and have a rest.
At the moment I'm only running perhaps 3 times a week. Twice at the weekends, and once during the week. On a Sunday I do an hour's run, but during the week it may only be for 15 to 20 minutes. I cycle every morning, though, so this keeps me fit as well.
Sunday, June 26, 2005
How Do I Eat a Balanced Diet?
You've heard the popular advice on weight loss diets. Cut the fat! Cut the carbs! Cut the calories! Eat a balanced diet! But how can you cut though all of the confusion, and eat a diet that's balanced and healthy?
Here's the advice from nutritional science:
Cut the JUNK fats: Most people do not need an ultra low fat diet. But most of us could improve our diet by cutting out the junk fats. Basically, these are the processed fats: hydrogenated fats, polyunsaturated oils that have been heated, and fats that are combined with junk carbs. Processed fats are the fats most likely to put on flab and clog your arteries.
Cut the JUNK carbs. Most people do not need an ultra low carb diet. But unfortunately, so many people who go on a low fat diet continue to eat highly processed foods - they switch from processed high-fat to processed low-fat. And when food manufacturers create low fat foods, they tend to replace the fat with junk carbs, that tend to pile on the pounds. Basically, junk carbs are low-fiber carbs. Like sugar, fructose (and all the other *oses), flour, cornstarch, fruit juice. Yes, fruit juice is a junk carb too! - After all, how much fiber is there in fruit juice? - Virtually none - its yet another junk carb. You should eat the whole fruit instead, with its fiber intact.
Cut the JUNK calories. Most people do not need an ultra low calorie diet. But just think what your diet would be like if you dropped the processed fats and the low-fiber carbs. You'd be eating mainly natural proteins, with lots of vegetables plus whole fruits - and the odds are that you would be eating far fewer calories as well. That's the kind of calorie cutting most of us should be doing.
Eat a balanced NATURAL-FOODS diet. By natural foods, we mean the foods that would have been eaten by your hunter-gatherer ancestors: - lots of whole vegetable foods for vitamins and fiber; moderate to small portions of meats, fish, seafood, and other animal and protein foods, grilled, stewed or baked; and small portions of fresh whole fruit in season. This is the diet on which the human race evolved, and the diet which, for the vast majority of people, makes for optimum health
So the next time you're about to order a meal with fries and sugary soda, think about how it could be improved. Replace the fries with a salad, and the soda with mineral water, and you've already made significant progress towards a more healthy, balanced meal.
And at home, look for recipes that use whole, fresh foods, with a minimum of processing. Make sure your meals include natural unprocessed foods, with lots of healthy vegetables, both cooked, and raw in salads. Avoid processed fats and processed low-fiber foods.
A sample menu:
- grilled fish with steamed green beans, and peppers
- large mixed salad, dressed with small amounts of olive oil and vinegar or lemon juice
- fresh fruit platter
Yes - A healthy, balanced diet can be that simple!
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Here's the advice from nutritional science:
Cut the JUNK fats: Most people do not need an ultra low fat diet. But most of us could improve our diet by cutting out the junk fats. Basically, these are the processed fats: hydrogenated fats, polyunsaturated oils that have been heated, and fats that are combined with junk carbs. Processed fats are the fats most likely to put on flab and clog your arteries.
Cut the JUNK carbs. Most people do not need an ultra low carb diet. But unfortunately, so many people who go on a low fat diet continue to eat highly processed foods - they switch from processed high-fat to processed low-fat. And when food manufacturers create low fat foods, they tend to replace the fat with junk carbs, that tend to pile on the pounds. Basically, junk carbs are low-fiber carbs. Like sugar, fructose (and all the other *oses), flour, cornstarch, fruit juice. Yes, fruit juice is a junk carb too! - After all, how much fiber is there in fruit juice? - Virtually none - its yet another junk carb. You should eat the whole fruit instead, with its fiber intact.
Cut the JUNK calories. Most people do not need an ultra low calorie diet. But just think what your diet would be like if you dropped the processed fats and the low-fiber carbs. You'd be eating mainly natural proteins, with lots of vegetables plus whole fruits - and the odds are that you would be eating far fewer calories as well. That's the kind of calorie cutting most of us should be doing.
Eat a balanced NATURAL-FOODS diet. By natural foods, we mean the foods that would have been eaten by your hunter-gatherer ancestors: - lots of whole vegetable foods for vitamins and fiber; moderate to small portions of meats, fish, seafood, and other animal and protein foods, grilled, stewed or baked; and small portions of fresh whole fruit in season. This is the diet on which the human race evolved, and the diet which, for the vast majority of people, makes for optimum health
So the next time you're about to order a meal with fries and sugary soda, think about how it could be improved. Replace the fries with a salad, and the soda with mineral water, and you've already made significant progress towards a more healthy, balanced meal.
And at home, look for recipes that use whole, fresh foods, with a minimum of processing. Make sure your meals include natural unprocessed foods, with lots of healthy vegetables, both cooked, and raw in salads. Avoid processed fats and processed low-fiber foods.
A sample menu:
- grilled fish with steamed green beans, and peppers
- large mixed salad, dressed with small amounts of olive oil and vinegar or lemon juice
- fresh fruit platter
Yes - A healthy, balanced diet can be that simple!
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Tuesday, June 21, 2005
Exercise and Diabetes
There are two main types of diabetes, type I and type II. Type I diabetes is characterized by the pancreas making too little or no insulin. An individual with diabetes type I will have to inject insulin throughout the day in order to control glucose levels. Type II diabetes, also known as adult onset diabetes, is characterized by the pancreas not producing enough insulin to control glucose levels or the cells not responding to insulin. When a cell does not respond to insulin, it is known as insulin resistance. When a subject is diagnosed with type II diabetes, exercise and weight control are prescribed as measures to help with insulin resistance. If this does not control glucose levels, then medication is prescribed. The risk factors for type II diabetes include: inactivity, high cholesterol, obesity, and hypertension. Inactivity alone is a very strong risk factor that has been proven to lead to diabetes type II. Exercise will have a positive effect on diabetes type II while improving insulin sensitivity while type I cannot be controlled be an exercise program. Over 90% of individuals with diabetes have type II.
Exercise causes the body to process glucose faster, which lowers blood sugar. The more intense the exercise, the faster the body will utilize glucose. Therefore it is important to understand the differences in training with type I and type II diabetes. It is important for an individual who has diabetes to check with a physician before beginning an exercise program. When training with a diabetic, it is important to understand the dangers of injecting insulin immediately prior to exercise. An individual with type I diabetes injecting their normal amount of insulin for a sedentary situation can pose the risk of hypoglycemia or insulin shock during exercise. General exercise guidelines for type I are as follows: allow adequate rest during exercise sessions to prevent high blood pressure, use low impact exercises and avoid heavy weight lifting, and always have a supply of carbohydrates nearby. If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, anxious, become irritable or experience trembling. Consuming a carbohydrate snack or beverage will alleviate these symptoms in a matter of minutes.
Before engaging in exercise, it is important for blood sugar levels to be tested to make sure that they are not below 80 to 100 mg/dl range and not above 250 mg/dl. Glucose levels should also be tested before, during, after and three to five hours after exercise. During this recovery period (3-5 hours after exercise), it is important for diabetics to consume ample carbohydrates in order to prevent hypoglycemia.
Exercise will greatly benefit an individual with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and nutrition are the best forms of prevention for type II diabetics. It is important for training protocols to be repeated almost daily to help with sustaining insulin sensitivity. To prevent hypoglycemia, progressively work up to strenuous activity.
As with individuals with type I diabetes, carbohydrates should also be present during training to assist in raising blood sugar levels if the individual becomes low.
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Exercise causes the body to process glucose faster, which lowers blood sugar. The more intense the exercise, the faster the body will utilize glucose. Therefore it is important to understand the differences in training with type I and type II diabetes. It is important for an individual who has diabetes to check with a physician before beginning an exercise program. When training with a diabetic, it is important to understand the dangers of injecting insulin immediately prior to exercise. An individual with type I diabetes injecting their normal amount of insulin for a sedentary situation can pose the risk of hypoglycemia or insulin shock during exercise. General exercise guidelines for type I are as follows: allow adequate rest during exercise sessions to prevent high blood pressure, use low impact exercises and avoid heavy weight lifting, and always have a supply of carbohydrates nearby. If blood sugar levels get too low, the individual may feel shaky, disoriented, hungry, anxious, become irritable or experience trembling. Consuming a carbohydrate snack or beverage will alleviate these symptoms in a matter of minutes.
Before engaging in exercise, it is important for blood sugar levels to be tested to make sure that they are not below 80 to 100 mg/dl range and not above 250 mg/dl. Glucose levels should also be tested before, during, after and three to five hours after exercise. During this recovery period (3-5 hours after exercise), it is important for diabetics to consume ample carbohydrates in order to prevent hypoglycemia.
Exercise will greatly benefit an individual with type II diabetes because of its positive effects on insulin sensitivity. Proper exercise and nutrition are the best forms of prevention for type II diabetics. It is important for training protocols to be repeated almost daily to help with sustaining insulin sensitivity. To prevent hypoglycemia, progressively work up to strenuous activity.
As with individuals with type I diabetes, carbohydrates should also be present during training to assist in raising blood sugar levels if the individual becomes low.
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Sunday, June 19, 2005
Putting a Stop to Food Cravings!
Most of us are "regular" people. We don't eat the perfect diet all the time and have our struggles with food, same as everyone else. But having an awareness of this fact and knowing a little bit about our health and food nutrition can help when it comes to making wise decisions.
Many people struggle with food cravings. Studies tell us that it's fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions.
When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy...not something most of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go.
Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.
Listed below are some thoughts and ideas about food cravings:
- If the food isn't available, you can't eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.
- Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food. Try to deal with the triggers in the best way you can.
- Sometimes, even recognizing that a craving is about to happen doesn't seem to help. Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.
- Get enough sleep. When you’re tired, you’re more likely to crave things.
- Never give-up. When you "slip", press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most of the time, but don't get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!
- Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.
- Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day.
- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your "craved" food.
- Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.
- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.
- Understand that hunger craving are often stress related. Practice other ways to treat chronic stress – a walk in the park, spiritual connections, a cozy fireplace, baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.
- Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.
- Distract Yourself. What's that old expression...the devil makes work for idle hands? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.
- One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.
Eat wisely, be happy, and live long!
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Many people struggle with food cravings. Studies tell us that it's fairly common for food cravings to happen at certain times, quite often at around bedtime. Your guard may be down, you may have had an unusually hard day, and off you go on your not-so-merry way to find that tasty treat. Fatigue and stress often combine to take their toll on the best of intentions.
When food cravings are unconstrained, what starts out as a bedtime snack quickly turns into a full blown feeding frenzy...not something most of us fully understand or appreciate. We head to kitchen and every other place where food can hide, clearing a path as we go.
Most food cravings are not about satisfying a nutritional need or imbalance. They seem to be more emotionally related, or God forbid, are caused by plain old gluttony. Exactly why we over-indulge is not completely understood, however our knowledge about this subject continues to grow.
Listed below are some thoughts and ideas about food cravings:
- If the food isn't available, you can't eat it! Empty the cookie jar and keep it that way! Keep healthy food choices on-hand.
- Recognize the feelings and emotions that lead-up to a food craving. Do you have food cravings when you’re bored, lonely, or stressed? If you can identify a trigger, you can deal with the emotion that’s making you desire a certain food. Try to deal with the triggers in the best way you can.
- Sometimes, even recognizing that a craving is about to happen doesn't seem to help. Don't beat yourself-up. There is always tomorrow. Call a friend, make good use of your support network and share your feelings with someone.
- Get enough sleep. When you’re tired, you’re more likely to crave things.
- Never give-up. When you "slip", press-in, bear-down, get a grip, do whatever is necessary to re-gain control. Try to practice restraint most of the time, but don't get legalistic and un-balanced in your weight loss approach. Think moderation and not abstinence at all times!
- Understand that self-control and discipline by themselves, won't cut it! If you depend totally on yourself for control, you will fail. Forming caring and supportive relationships is required. If you do not currently have a support network, start building one TODAY.
- Exercise. It increases feel-good endorphins that cut down on your cravings. Try to get at least 30 minutes of physical activity every day.
- Use moderation. Instead of stuffing yourself with every kind of food hoping that your craving will go away, eat 100 to 200 calories of your "craved" food.
- Substitute with low-fat foods and complex carbs. If you’re hungry for chocolate, eat non-fat chocolate yogurt. Try fig bars or raisins for a sweet craving.
- Never skip a meal. Eat every three to five hours. Try six smaller meals or regular meals with nutritious snacks.
- Understand that hunger craving are often stress related. Practice other ways to treat chronic stress – a walk in the park, spiritual connections, a cozy fireplace, baths...all these stimulate neurochemicals that activate regions of the brain that stimulate pleasure. Relaxation techniques may work by reducing the psychological drives on stress output, which can be the root causes of stress. Bottom line, substitute pleasurable experiences for comfort foods.
- Beware of certain medications. They can stimulate appetite. Drugs used for the treatment of depression and bipolar disorder can be appetite stimulants. Other drugs, both prescription and over the counter, may influence appetite as well. If you are on a medication, and troubled by food cravings, discuss this with your doctor or pharmacist. You may be able to find an alternative that doesn't send your cravings out of control.
- Distract Yourself. What's that old expression...the devil makes work for idle hands? Get busy. Do anything other than cave-in to your desire for food, and keep doing it until the cravings subside.
- One final thought, take a look inside your refrigerator and kitchen cabinets and do some general "house cleaning." Throw-out all that unhealthy stuff that is waiting to sabotage your diet, and start shopping more wisely. A little forethought and careful planning will go a long way for improving your chances of success.
Eat wisely, be happy, and live long!
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Tae Kwon Do is Excellent Exercise for Young and Old
Tae Kwon Do is Korean Karate. It means The Way of the Hand and Foot (punching and kicking). There are basically four sections to the art: Toning, Sparring, Forms and Self Defense.
It is a well rounded exercise program that encompasses muscle toning, stretching and flexibility, increasing strength and stamina through aerobic sparring and mental challenges through becoming proficient at the patterns or forms.
Most classes start out with warm-ups. These exercises are the calisthenics such as push ups, sit ups, jumping jacks, trunk rotations, squat kicks and various leg stretches. For certain you will tighten your abs and strengthen your arms just from performing the warm-up exercises. Before you know it, you’ll be doing fifty knuckle or triangle push-ups at rapid-fire pace and will be able to lean up against a wall and have someone lift your leg up so that your toes touch the wall behind your ear. Tae Kwon Do will definitely help you to become or to stay limber.
Sparring is fighting in a controlled environment. It’s not street fighting and all participants wear protective gear: helmet, gloves, shin guards and feet guards, called kicks. Usually you will spar in three minute rounds. It’s basically kick boxing. Then a minute rest; switch partners, then spar again and repeat. You will get extremely hot and sweaty. Jab, punch, upper cut, side kick, reverse punch, round house, hammer fist, bob and weave and repeat. It’s an excellent aerobic exercise.
Learning the forms or patterns can really tax your brain. Many of the forms have 26+ different movements. It’s your job to remember them, in order, and learn them proficiently. In theory, by learning the forms, it’ll help you to become a better fighter. For example, one form might start out: high block, front kick punch left; high block front kick punch right. Turn 90 degrees, down the center, knife hand left, knife hand right, knife hand left, spear hand. And so it goes. If you master these, when it comes time to spar, you can implement some of these patterns into your match.
Many people enjoy Tae Kwon Do, or any martial arts for that matter, because it is an all inclusive exercise program. It’s fun, it’s challenging, and it’s an excellent way to get in or to stay in shape. As with any exercise program, start slowly and consult your physician. If you haven’t participated in much physical exercise in a while, your muscles will definitely be very sore for the first few weeks. Don’t be intimidated by the other students may appear to be in better shape that you are. Everyone started out as a white belt. Just have fun; and get moving!
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
It is a well rounded exercise program that encompasses muscle toning, stretching and flexibility, increasing strength and stamina through aerobic sparring and mental challenges through becoming proficient at the patterns or forms.
Most classes start out with warm-ups. These exercises are the calisthenics such as push ups, sit ups, jumping jacks, trunk rotations, squat kicks and various leg stretches. For certain you will tighten your abs and strengthen your arms just from performing the warm-up exercises. Before you know it, you’ll be doing fifty knuckle or triangle push-ups at rapid-fire pace and will be able to lean up against a wall and have someone lift your leg up so that your toes touch the wall behind your ear. Tae Kwon Do will definitely help you to become or to stay limber.
Sparring is fighting in a controlled environment. It’s not street fighting and all participants wear protective gear: helmet, gloves, shin guards and feet guards, called kicks. Usually you will spar in three minute rounds. It’s basically kick boxing. Then a minute rest; switch partners, then spar again and repeat. You will get extremely hot and sweaty. Jab, punch, upper cut, side kick, reverse punch, round house, hammer fist, bob and weave and repeat. It’s an excellent aerobic exercise.
Learning the forms or patterns can really tax your brain. Many of the forms have 26+ different movements. It’s your job to remember them, in order, and learn them proficiently. In theory, by learning the forms, it’ll help you to become a better fighter. For example, one form might start out: high block, front kick punch left; high block front kick punch right. Turn 90 degrees, down the center, knife hand left, knife hand right, knife hand left, spear hand. And so it goes. If you master these, when it comes time to spar, you can implement some of these patterns into your match.
Many people enjoy Tae Kwon Do, or any martial arts for that matter, because it is an all inclusive exercise program. It’s fun, it’s challenging, and it’s an excellent way to get in or to stay in shape. As with any exercise program, start slowly and consult your physician. If you haven’t participated in much physical exercise in a while, your muscles will definitely be very sore for the first few weeks. Don’t be intimidated by the other students may appear to be in better shape that you are. Everyone started out as a white belt. Just have fun; and get moving!
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Weighing-in on Low Carb Diets
With all of the conflicting studies and fuzzy interpretation of information, it's no wonder that confusion reigns when it comes to the value and safety of low-carb diets. It seems like heated debates are raging everywhere!
Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.
Any diet, weather low or high in carbohydrate, can produce significant weight loss during the initial stages of the diet. But remember, the key to successful dieting is in being able to lose the weight permanently. Put another way, what does the scale show a year after going off the diet?
Let's see if we can debunk some of the mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately greater amount of the total caloric intake.
Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets
Almost all of the studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of the studies had participants with a mean age over 53 and none of the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies.
The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb diets. Despite the medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants on the diets. But, adverse effects may not show up because of the short period of the studies. Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar.
Most low-carb diets cause ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low-carb dieting some fatigue and constipation may be encountered. Generally, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories than other kinds of diets, as has been often reported. A calorie is a calorie and it doesn't matter weather they come from carbohydrates or fat. Study discrepancies are likely the result of uncontrolled circumstances; i.e. diet participants that cheat on calorie consumption, calories burned during exercise, or any number of other factors. The drop-out rate for strict (i.e. less than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like to re-emphasize:
- The long-range success rate for low-carb and other types of diets is similar.
- Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal way of eating. Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed and controlled studies are needed. There just isn't a lot of good information available, especially concerning long-range effects. Strict low-carb diets produce ketosis which is an abnormal and potentially stressful metabolic state. Under some circumstances this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of better eating, not just a quick weight loss plan to reach your weight goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the right diet. To this end, following a moderately low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins.
Even promoters of the Atkins diet now say people on their plan should limit the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that only 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This change comes as Atkins faces competition from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan. Low-carb dieting should not be considered as a license to gorge on red meat!
Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbohydrates such as fruit, potatoes and whole grains, retained.
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Whether it's Atkins, the South Beach or some other low-carb plan, as many as 30 million Americans are following a low-carb diet.
Advocates contend that the high amount of carbohydrates in our diet has led to increasing problems with obesity, diabetes, and other health problems. Critics, on the other hand, attribute obesity and related health problems to over-consumption of calories from any source, and lack of physical activity. Critics also express concern that the lack of grains, fruits, and vegetables in low-carbohydrate diets may lead to deficiencies of some key nutrients, including fiber, vitamin C, folic acid, and several minerals.
Any diet, weather low or high in carbohydrate, can produce significant weight loss during the initial stages of the diet. But remember, the key to successful dieting is in being able to lose the weight permanently. Put another way, what does the scale show a year after going off the diet?
Let's see if we can debunk some of the mystery about low-carb diets. Below, is a listing of some relevant points taken from recent studies and scientific literature. Please note there may be insufficient information available to answer all questions.
- Differences Between Low-Carb Diets
There are many popular diets designed to lower carbohydrate consumption. Reducing total carbohydrate in the diet means that protein and fat will represent a proportionately greater amount of the total caloric intake.
Atkins and Protein Power diets restrict carbohydrate to a point where the body becomes ketogenic. Other low-carb diets like the Zone and Life Without Bread are less restrictive. Some, like Sugar Busters claim to eliminate only sugars and foods that elevate blood sugar levels excessively.
- What We Know about Low-Carb Diets
Almost all of the studies to date have been small with a wide variety of research objectives. Carbohydrate, caloric intake, diet duration and participant characteristics varied greatly.
Most of the studies to date have two things in common: None of the studies had participants with a mean age over 53 and none of the controlled studies lasted longer than 90 days.
Information on older adults and long-term results are scarce.
Many diet studies fail to monitor the amount of exercise, and therefore caloric expenditure, while participants are dieting. This helps to explain discrepancies between studies.
The weight loss on low-carb diets is a function of caloric restriction and diet duration, and not with reduced carbohydrate intake. This finding suggests that if you want to lose weight, you should eat fewer calories and do so over a long time period.
Little evidence exists on the long-range safety of low-carb diets. Despite the medical community concerns, no short-term adverse effects have been found on cholesterol, glucose, insulin and blood-pressure levels among participants on the diets. But, adverse effects may not show up because of the short period of the studies. Researchers note that losing weight typically leads to an improvement in these levels anyway, and this may offset an increase caused by a high fat diet. The long range weight change for low-carb and other types of diets is similar.
Most low-carb diets cause ketosis. Some of the potential consequences are nausea, vomiting, abdominal pain, and confusion. During the initial phase of low-carb dieting some fatigue and constipation may be encountered. Generally, these symptoms dissipate quickly. Ketosis may also give the breath a fruity odor, somewhat like nail-polish remover (acetone).
Low-carb diets do not enable the consumption of more calories than other kinds of diets, as has been often reported. A calorie is a calorie and it doesn't matter weather they come from carbohydrates or fat. Study discrepancies are likely the result of uncontrolled circumstances; i.e. diet participants that cheat on calorie consumption, calories burned during exercise, or any number of other factors. The drop-out rate for strict (i.e. less than 40 grams of CHO/day) low-carb diets is relatively high.
What Should You Do? - There are 3 important points I would like to re-emphasize:
- The long-range success rate for low-carb and other types of diets is similar.
- Despite their popularity, little information exists on the long-term efficacy and safety of low-carbohydrate diets.
- Strict low-carb diets are usually not sustainable as a normal way of eating. Boredom usually overcomes willpower.
It is obvious after reviewing the topic, that more, well-designed and controlled studies are needed. There just isn't a lot of good information available, especially concerning long-range effects. Strict low-carb diets produce ketosis which is an abnormal and potentially stressful metabolic state. Under some circumstances this might cause health related complications.
The diet you choose should be a blueprint for a lifetime of better eating, not just a quick weight loss plan to reach your weight goal. If you can't see yourself eating the prescribed foods longer than a few days or a week, then chances are it's not the right diet. To this end, following a moderately low fat diet with a healthy balance of fat, protein, carbohydrate and other nutrients is beneficial.
If you do decide to follow a low-carb plan, remember that certain dietary fats are associated with reduction of disease. Foods high in unsaturated fats that are free of trans-fatty acids such as olive oil, fish, flaxseeds, and nuts are preferred to fats from animal origins.
Even promoters of the Atkins diet now say people on their plan should limit the amount of red meat and saturated fat they eat. Atkins representatives are telling health professionals that only 20 percent of a dieter's calories should come from saturated fat (i.e. meat, cheese, butter). This change comes as Atkins faces competition from other popular low-carb diets that call for less saturated fat, such as the South Beach diet plan. Low-carb dieting should not be considered as a license to gorge on red meat!
Another alternative to "strict" low-carb dieting would be to give up some of the bad carbohydrate foods but not "throw out the baby with the bath water". In other words, foods high in processed sugar, snacks, and white bread would be avoided, but foods high in complex carbohydrates such as fruit, potatoes and whole grains, retained.
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Little Known Facts About Changes in Our Diet.
To say that people are obsessed with dieting is an understatement! Pick up any magazine, tune-in or turn-on any source of advertising and you're bombarded with the latest diet schemes and food fads. More often than not, they are endorsed by some familiar Hollywood or tv celebrity, or promoted using some other clever technique.(This is as true in Britain as it is in the USA.)
It's no mystery that the weight-loss industry has built a thriving empire. In America, for example, we spend about 35 billion dollars every year on an assortment of weight loss products and plans. In addition, we spend another 79 billion dollars for medication, hospitalization, and doctors to treat obesity-related problems. Even with this, the obesity epidemic continues to spread. Sadly, we have become the heaviest generation in our Nation's history.
The National Center for Health Statistics reports that we have some very good reasons to be concerned about our weight-gain. Americans, for example are packing-on the pounds faster than ever before and weight-related medical problems are taking center stage. Diseases like heart disease, diabetes and yes...even certain forms of cancer have all been linked to obesity.
Here are a few of the surprising statistics about our weight:
- A whopping 64 percent of U.S. adults are either overweight or obese. That's up approximately 8 percent from overweight estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing to increase. Among children and teens ages 6-19, 15 percent or almost 9 million are overweight. That's triple what the rate was in 1980!
- Nearly one-third of all adults are now classified as obese. At present, 31 percent of adults 20 years of age and over or nearly 59 million people have a body mass index (BMI) of 30 or greater, compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height. For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of 25.0 - 29.9 is overweight and 30.0 or above, is considered obese.)
Modern life both at home and at work has come to revolve around moving from one "seated" position to another: whether it's television, computers, remote controls, or automobiles, we seem to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For entertainment, we can now just sit-down, dial-up our favorite TV program or DVD movie and enjoy hours of uninterrupted entertainment...
And all those simple calorie burning activities that were once a normal part of our daily routine not so long ago? Long gone! You know the ones I'm talking about...activities like climbing stairs instead of using escalators and elevators. Or, pushing a lawn mower instead of riding around on a garden tractor. And what about that daily walk to school? Now, our kids complain when the school bus happens to be a few minutes late getting to the bus stop!
Along with the convenience of our affluent lifestyle and reduction in energy expenditure, have come changes in our diet. We are now consuming more calorie rich and nutrient deficient foods than ever before.
Here are a few examples of what we were eating in the 1970's compared to our diet today (information is taken from a recent U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheat flour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but only because the U.S.D.A. includes French fries and potato chips as a vegetable. Potato products account for almost a third of our "produce" choices.
- We're drinking less milk, but we've more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we're eating 13 pounds more meat today than we did back in the 1970s.
- We're drinking three times more carbonated soft drinks than milk, compared to the 1970's, when milk consumption was twice that of pop.
- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.
- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. According to the U.S. Department of Agriculture, people are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies.
- In 1978, the government found that sugars constituted only 11 percent of the average person's calories. Now, this number has ballooned to 16 percent for the average American adult and as much as 20 percent for American teenagers.
The days of the wholesome family dinners so near and dear to our hearts, where we all sat around the kitchen table to discuss events of the day, are now a part of our sentimental past. They have been replaced by our cravings for take-out and fast-food. We have gradually come to accept that it's "OK" to sacrifice healthy foods for the sake of convenience and that larger serving portions mean better value.
And, since I have been throwing-out statistics, here's one more: Americans are consuming about 300 more calories each day than they did twenty years ago. We should actually be eating less because of our decreased activity level, but instead are doing the opposite!
Decide TODAY that healthy eating and exercise habits will become a permanent part of your life!
Begin to explore your values and thoughts and other areas of your life where change may be required, and then take action. Begin slowly, but deliberately to make improvements in the areas you identify. And remember, it has taken a very long time to develop your habits, and it will take some time to undo them…so be patient
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
It's no mystery that the weight-loss industry has built a thriving empire. In America, for example, we spend about 35 billion dollars every year on an assortment of weight loss products and plans. In addition, we spend another 79 billion dollars for medication, hospitalization, and doctors to treat obesity-related problems. Even with this, the obesity epidemic continues to spread. Sadly, we have become the heaviest generation in our Nation's history.
The National Center for Health Statistics reports that we have some very good reasons to be concerned about our weight-gain. Americans, for example are packing-on the pounds faster than ever before and weight-related medical problems are taking center stage. Diseases like heart disease, diabetes and yes...even certain forms of cancer have all been linked to obesity.
Here are a few of the surprising statistics about our weight:
- A whopping 64 percent of U.S. adults are either overweight or obese. That's up approximately 8 percent from overweight estimates obtained in a 1988 report.
- The percent of children who are overweight is also continuing to increase. Among children and teens ages 6-19, 15 percent or almost 9 million are overweight. That's triple what the rate was in 1980!
- Nearly one-third of all adults are now classified as obese. At present, 31 percent of adults 20 years of age and over or nearly 59 million people have a body mass index (BMI) of 30 or greater, compared with 23 percent in 1994.
(The BMI is a number that shows body weight adjusted for height. For adults, a BMI of 18.5 - 24.9 is considered normal. A BMI of 25.0 - 29.9 is overweight and 30.0 or above, is considered obese.)
Modern life both at home and at work has come to revolve around moving from one "seated" position to another: whether it's television, computers, remote controls, or automobiles, we seem to be broadening the scope of our inactive endeavors.
At times, life seems to have gotten almost too easy! For entertainment, we can now just sit-down, dial-up our favorite TV program or DVD movie and enjoy hours of uninterrupted entertainment...
And all those simple calorie burning activities that were once a normal part of our daily routine not so long ago? Long gone! You know the ones I'm talking about...activities like climbing stairs instead of using escalators and elevators. Or, pushing a lawn mower instead of riding around on a garden tractor. And what about that daily walk to school? Now, our kids complain when the school bus happens to be a few minutes late getting to the bus stop!
Along with the convenience of our affluent lifestyle and reduction in energy expenditure, have come changes in our diet. We are now consuming more calorie rich and nutrient deficient foods than ever before.
Here are a few examples of what we were eating in the 1970's compared to our diet today (information is taken from a recent U.S. Department of Agriculture survey):
- We are currently eating more grain products, but almost all of them are refined grains (white bread, etc.). Grain consumption has jumped 45 percent since the 1970s, from 138 pounds of grains per person per year to 200 pounds! Only 2 percent of the wheat flour is consumed as whole wheat.
- Our consumption of fruits and vegetables has increased, but only because the U.S.D.A. includes French fries and potato chips as a vegetable. Potato products account for almost a third of our "produce" choices.
- We're drinking less milk, but we've more than doubled our cheese intake. Cheese now outranks meat as the number one source of saturated fat in our diets.
- We've cut back on red meat, but have more than made up for the loss by increasing our intake of chicken (battered and fried), so that overall, we're eating 13 pounds more meat today than we did back in the 1970s.
- We're drinking three times more carbonated soft drinks than milk, compared to the 1970's, when milk consumption was twice that of pop.
- We use 25 percent less butter, but pour twice as much vegetable oil on our food and salads, so our total added fat intake has increased 32 percent.
- Sugar consumption has been another cause of our expanding waistlines. Sugar intake is simply off the charts. According to the U.S. Department of Agriculture, people are consuming roughly twice the amount of sugar they need each day, about 20 teaspoons on a 2000 calorie/day diet. The added sugar is found mostly in junk foods, such as pop, cake, and cookies.
- In 1978, the government found that sugars constituted only 11 percent of the average person's calories. Now, this number has ballooned to 16 percent for the average American adult and as much as 20 percent for American teenagers.
The days of the wholesome family dinners so near and dear to our hearts, where we all sat around the kitchen table to discuss events of the day, are now a part of our sentimental past. They have been replaced by our cravings for take-out and fast-food. We have gradually come to accept that it's "OK" to sacrifice healthy foods for the sake of convenience and that larger serving portions mean better value.
And, since I have been throwing-out statistics, here's one more: Americans are consuming about 300 more calories each day than they did twenty years ago. We should actually be eating less because of our decreased activity level, but instead are doing the opposite!
Decide TODAY that healthy eating and exercise habits will become a permanent part of your life!
Begin to explore your values and thoughts and other areas of your life where change may be required, and then take action. Begin slowly, but deliberately to make improvements in the areas you identify. And remember, it has taken a very long time to develop your habits, and it will take some time to undo them…so be patient
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Invest in Your Health
What if a trusted friend were to tell you about an investment where you could not possibly go wrong...what would be your reaction? And what if there was a virtual mountain of credible information that supported the investment claims...wouldn't you be inclined to take advantage of the opportunity and not miss out on the rewards? Although the answer to these questions seems apparent, when it comes to investing in our health and quality of life we often choose to ignore what obviously works. Take for example, exercise...
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. When this happens, it's time to forget the trees and look at the forest. Try to focus on exactly what you are trying to accomplish. Sometimes we get so caught up in the detail that I forget where I'm going.
- If we look at the "big" picture, it can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. Want to lose 50 pounds? Go for 10 pounds, five at a time! Need to start an exercise program? Begin with short, simple exercises and slowly expand your routine. The absolute worse approach to exercise is to overdo it when first starting the program. We seem to have this all or none mindset where we end up killing ourselves the first few times out. We end up stiff, tired, disillusioned, and then quit. Moderation is the key.
- Have you ever not wanted to start something for fear of failure? Take the first step and acknowledge the fear, then the next step will come easier. Fear of the unknown scares us so much we don't want to even begin. Once fears are acknowledged, they usually quiet down. Taking the first step allows us to go past the fear and on to the next step.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture.
- Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, that distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
Physical fitness may be the ultimate investment opportunity. Think of it this way. If you are willing to make the commitment (investment), you will feel and look healthier, have an abundance of energy, be more self-confident, more productive and discover a more joyous and fulfilling life. These are rewards that money cannot buy and the substance of high quality living. And, the investment of exercise becomes even more attractive when you consider that there is absolutely no down-side risk. You have everything to gain and nothing to lose. How much better can it get? How many times can you remember ever having a better offer? The honest answer is probably never, and yet many of us fail to act on this extraordinary opportunity. We simply choose to procrastinate or ignore the proven benefits of exercise!
Here are a few reasons that sometimes inhibit our willingness to "step out" and make a change or take a chance:
- Sometimes our vision gets clouded. We lose tract of what is really important. When this happens, it's time to forget the trees and look at the forest. Try to focus on exactly what you are trying to accomplish. Sometimes we get so caught up in the detail that I forget where I'm going.
- If we look at the "big" picture, it can seem overwhelming. And the bigger the task, the more overwhelming it can seem. Break the task apart into smaller pieces. Want to lose 50 pounds? Go for 10 pounds, five at a time! Need to start an exercise program? Begin with short, simple exercises and slowly expand your routine. The absolute worse approach to exercise is to overdo it when first starting the program. We seem to have this all or none mindset where we end up killing ourselves the first few times out. We end up stiff, tired, disillusioned, and then quit. Moderation is the key.
- Have you ever not wanted to start something for fear of failure? Take the first step and acknowledge the fear, then the next step will come easier. Fear of the unknown scares us so much we don't want to even begin. Once fears are acknowledged, they usually quiet down. Taking the first step allows us to go past the fear and on to the next step.
- Sometimes we start to think that a task is unpleasant or boring. Just like any other activity, this can also be true for exercise. There are days when we just plain lack the enthusiasm and motivation to continue. It's part of human nature. On days like these focus on 'why' you are doing it. Think about all the people you care about and who may need and rely on you. What would happen if you became ill or disabled and was unable to work for a period of time, or worse, if you were out of the picture completely. How would things change? If something happened tomorrow, how would your family or business manage without you? What do you want your life to be like in the future? There are many tasks or chores we do, that we may not like, but are necessary to live a happen and productive life. Focus on the bigger picture.
- Indecision can be defeating, but doing "anything" is better than doing nothing. There are no wrong choices and very few choices that can't be undone or done again. Can't decide on a particular exercise program or routine? Pick a few exercises and start with something simple. If you don't like it, go on to the next exercise.
- When you lack the confidence to start something new, take a deep breath and try to figure out why. Are you hesitating because you really lack the skill or is it just imagined? If it's real, try to find out where to gain the skills you need or find someone with the right skills who can help. In the case of exercise, finding a qualified personal fitness trainer can sometimes do the trick, but be wary...some PFT's are overzealous and tend to start newcomers on programs that are too strenuous.
- Life just seems too busy to find time for some activities. Large, uninterrupted chunks of time are very hard to come by. And if we're honest, when they do come, we'd rather do something totally pleasurable! Exercise has to become part of your routine. It can't be an option. Make it a high priority just the same as your career, and other areas of interest. You will be surprised at how easy exercise becomes when approached this way!
- Have you ever subconsciously (or otherwise) invited distractions so that you have a "good" reason not to get something done? Sometimes it's the simple things like answering the phone or sitting down to watch that "one" TV program, that distract us. When you find yourself doing this, take control of the situation and make a conscious decision to do what you are avoiding.
To reap the benefits of exercise, or any other health related endeavor, you must agree to become a willing participant. This will require due diligence on your part. And remember, as you embark on your mission you are investing in something near and dear to your own heart...your life and a future of healthy living.
====================
For more great health and fitness info from a true Health and Fitness Fanatic visit Matt Russell's site http://healthandfitnessfanatic.blogspot.com
====================
Feel free to republish the above article as long as no changes are made, and all links remain intact.
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