Monthly Archives: December 2016
Monthly Archives: December 2016
At the beginning of a new year, many people will set New Year’s resolutions. However, 92% of people who make these resolutions don’t stick to them. Why is this? It is likely because the resolution is not yet a commitment.
In order to be successful in meeting any goal, you must be committed. To get clear on your level of commitment, you must first ask yourself why you are making this resolution. What is your why?
When you know why you want to achieve this goal, couple that why with a vision for what your future will look like when you reach your goal. What is your vision of what health and fitness looks like? When you keep your why and vision top of mind, you then have a vow or commitment to do these things for yourself because you know exactly why you are doing them and are driven to achieve your desired end result.
However, having the vision is only have the battle. If you’re not willing to do the work to make your vision a reality, you won’t be successful. Do you love yourself enough to make this vow? If so, create a plan and stick with it.
This year, don’t just make new year’s resolutions. Make a commitment to become a better version of yourself. If you need help, check out the Surefire Results for Weight Loss Program. This is a program that provides real results through focusing on three lifestyle changes. You’ll also have access to me as your trainer and a private Facebook group for accountability. This program has a money-back guarantee, so don’t delay!
Dr. Joan Vernikos is a well-known expert in stress and healthy aging, a former NASA researcher and administrator, and the author of the new book Designed to Move.
Dr. Vernikos explains that as our lives have become easier, we have been lulled into an abnormal existence of sitting, as our bodies are biologically designed to move. In the last five years, analyses from data show a relationship between sitting and a variety of health issues including cancer, stroke, diabetes, and obesity.
Here are several tips on how to increase your movement and add to your overall health:
Awareness is the key. You can structure your life to incorporate new habits in the course of your day. Stand up in meetings, get up to get a drink of water, or walk over to someone instead of sending an email. Focus on frequency and consistency.
Designed to Move gives a basis of understanding of what our bodies should be doing, and what we can do to get back to that level of health and enjoyment. To connect with Dr. Joan Vernikos, visit www.joanvernikos.com.
Though there are good and bad types of stress, there is no way to avoid all stress.
So, what is stress? Stress is a reaction of our body when it senses that something is not right. The body reacts to stress by releasing the hormone cortisol. Cortisol activates the adrenal glands, which prepares the body to react—fight or flight mode—to survive.
When we are constantly faced with stressors in our lives, our body does not have the opportunity to find balance. This can wear on your health and shows exactly why you need to learn to deal with bad stress in a healthy way. To reduce stress:
1. Avoid it – Stop overcommitting. Recognize your physical limitations. It’s better to under-promise and over-deliver.
2. Run away – Physically get up and move your body. Allow your body to burn off the cortisol and be productive.
3. Nature – This will help you relax and lower your stress threshold.
4. Sleep – Quality sleep primes your body to deal with stress.
5. Meditation – Focus on your current state and who you are, rather than what is happening around you.
6. Avoid stimulants – Alcohol, tobacco, and coffee can affect cortisol levels, particularly in times of high stress.
7. Take a break – Take a vacation or do something you enjoy.
8. Hobbies – Find regular time to do things that add value to your life, but are also stress-free.
9. Practice gratitude – Build an inventory of things for which you are thankful. Choose a positive response to stress.
10. Breathe – Breathe in a slow, controlled way to find a more relaxed state.
11. Talk to someone – Don’t keep it bottled up. Find someone you trust. Don’t be afraid to be vulnerable.
By following these tips, you will be able to reduce your stress level and live a happier, healthier life.
Losing weight is an emotional game. If you’re not losing weight, consider these 11 reasons as to why you may not be reaching your goals:
Reflect on your own personal experiences with weight loss. Use these tips to consider what you can do to improve your approach and achieve your weight loss goals.
Cardiovascular training is often the first trigger that gets people engaged in fitness. Participating in classes and running are enjoyable activities that cause a release of endorphins, while also improving blood flow and heart health. Here are 11 tips for better cardiovascular training:
Don’t begin a workout without warming up. Try walking or doing jumping jacks to get a good sweat going.
Knowing your why will help keep you committed. Your why could include having “me” time, improving cardiovascular health, or spending time with friends.
Knowing your goal will keep you focused. Set a goal and work toward it. Once you reach your goal, set a new one.
Set a progression so your body can adapt and continue to do everything you’re asking of it.
Allow your body to recover from the work it’s doing. Ensure you’re getting enough rest between runs.
Don’t neglect other modalities, such as mobility, balance, and weight training. These modalities will make you a better runner.
A good pair of running shoes is all you need. Add equipment over time. There is no need to spend lots of money when starting out.
Be in the moment and use runs as the “me” time you deserve.
You lose much moisture through sweating and breathing. Stay hydrated, especially while doing longer runs.
Be consistent, as this is extremely important for progress and seeing long-term results.
Try different classes and activities, both alone and with others. Determine what you like best and stick with it.
Set yourself up for success by embracing these cardiovascular training tips while doing your runs or taking classes!