Five Steps to Changing a Habit

Changing your habits will help you to achieve your goals and here is an excellent five step guide to do just that from Jennifer Price.

Habits to Healthy

Habits are regular patterns of behavior that we do so often that they become involuntary.  We are creatures of habit, some good and some bad.  So what’s the big deal with habits?  Well, habits are very powerful because they shape and mold who you are and who you will become.  What you do daily is what matters.  Remember, if you keep doing the same thing, you will keep getting the same results.  So, not liking your results?  Change your habits.  You can transform your life and reinvent who you are by changing your habits.  Easier said than done, right?  Well, here are five steps you can take today towards changing a habit.

1. Write down what you want to change.  Identify the habits that are unhealthy and holding you back from your goals.  Then write down what you want to change.  For example, when I was pregnant with my twins girls, I got into the habit…

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060513 May is National Physical Fitness and Sports Month

May is National Physical Fitness and Sports Month

This is your month to change the way you live by doing something good for your mind and body every single day.

If you don’t have a gym to go to, then start walking, jogging, running, do a series of squats onto one of your kitchen chairs-the tall bar stools in the kitchen don’t count, skip rope, ride a bike with your kids, walk in the woods, pick up your yard, do push ups, lunges, get in a few curl ups, lift some rocks, cut up tree trunks if you have cut down any trees or tree branches, be physical during some part of each day.

Raise your heartbeat and keep it within your target heart range for twenty to forty minutes most days of the week with your physical exercises. This helps you do more with your time because it allows your heart and circulatory systems to keep the nutrients and oxygen flowing throughout your body.

Mind your mental health by reducing the stress in your life. Make things simple and not more over complicated than they need to be.

Rest more often and practice getting good sleep at night. Nap if you have the time and most of us do have the time, we just aren’t using it wisely.

Eat nutritious food to fuel your body in the most effective manner. Cut back on your salt and sugar consumption; get your weight under control and lose those unnecessary pounds that are dragging you down by watching what you put into your mouth each day.

Keep track of your progress with a daily diary. You will be surprised how much more you’ll accomplish if you keep track of it. For some reason, doing so spurs you onward to doing more.

030513 Does eating at night make you fat?

030513 Does eating at night make you fat?

For quite some time now, dieters have been told to avoid eating after six o’clock at night. For example, individuals who follow Atkins, South Beach and Weight Watchers weight reduction plans have been advised to limit their food intake at night. This is not a new belief.

Generation after generation has been led to believe that when they eat their food just before a period of inactivity i.e. before going to bed, that these calories are going be stored as fat rather than burned up as energy. This appears to be unsubstantiated by hard research (1).

Researchers tracked the eating habits and body weights of 70,400 US men and women for ten years. They found that the percentage of the daily calories, eaten after 5:00 PM, caused no changes in their weight.

Obesity expert, Albert Stunkard, of the University of Pennsylvania School Of Medicine, Philadelphia, stated, “I know of no credible evidence that the time of day has any impact on the storage of fat.”

This is not mean to imply that you can sit down and eat anything you want to eat just before you go to bed. Those extra calories that you eat when you are tired, bored or stressed from the grind of the daily activity will accumulate as a fat roll in your body. Normally the times this happens is at nighttime and you can expect those extra calories to show up on your waistline.

Engaging in twenty to thirty minutes of physical activity each day will not only make you more physically fit but will also help you control your weight by helping to use up those excess calories that you eat.

As a result of the studies, the answer to the question of is eating later at night less healthy than during the daytime would be no.

(1) Int. J. Obes. Relat. Metab.Disord.21: 407,1997

010513 Ankle weights

Ankle weights

Questions often arise as to the usefulness of the small Velcro style attached weights. But that may be the wrong question to be asking if you are interested in safe, healthy exercise.

Attaching the weights to your ankles and doing any type of fast movements, where your legs are extending, such as happens when running or jogging puts an excessive strain on the knee and hip joints. Over time, this can cause problems leading to laxity in the joint capsule, potential constriction, and/or adhesion of the surrounding tissues resulting in abnormal wear patterns in the joint.

Thus, using these ankle weights for any type of aerobic exercise is not recommended. However, there are times when they are useful in an exercise program. And those times are when you need some extra resistance doing leg curls and quad sets at home.

These little weights are ideal when you are recovering from a lower joint surgery, particularly a total knee replacement. They will help you get back your range of motion, help develop endurance and eventually increase your strength in small increments. All of which you will need to completely recover from this surgery.

They can be useful when rehabbing your ankle from a strain if you follow your doctor and physical therapists advice on when and how to use them.

Although I have never used them when riding a stationary bike they may even be of benefit here too.