Lifestyle
Lifestyle
Better living ideas, health tips, and recipes.
#Exercise
5 Helpful Things to Do to Start Your Personal Fitness Program
The most common challenge that people I talk to face is how to incorporate fitness into their lives. They know they have to do something to get in shape but they really don't know how. It can be discouraging because of the abundance of information out there. So much that you may not know where to begin.
Our society has so many food choices that it is easy to pack on the extra pounds. Also our day to day jobs are less physical as they were 100 years ago so we have more sedentary lifestyles. We know there are benefits involved when we exercise and clean up or diet. However, most of us don't know how or where to start.
So where do we begin? Or is the question: How do we begin?
The very first thing you need to do is go to your doctor and get the approval to start exercising. Your doctor may also provide some helpful tips as well.
After you get the OK from your doctor, try these 5 things to help you get started:
Make the Choice to Start Exercising and Eating Right
Making the decision to do something provides a form of commitment you made to yourself. Deciding that you need to change behavior creates new possibilities. When you say to yourself, "I need to get in shape"..., it means something. You should be answering these questions in your mind: When can I work out? What exercises do I need to do? What foods should I be eating? Make yourself think about the commitment you just made. Only then you can let go of the past and take steps to move forward.
Write Down What You Do
You need a reference that is realistic towards your weekly activity. Write down everything you do during the week. This should include work hours, commuting hours, nights spent with your spouse, your child's activities and anything else you can think of that you do. You should also include what you do on weekends. You should make a list for each day of the week. Here's why..
Some people set lofty goals like working out for 2 hours a day. This can be due to an old saying, More is Better. However, this is not the case. Knowing your schedule will help you set realistic goals and help you find a few hours a week to start exercising. You'll have a visual perspective on what you can and can't do with your routine.
Research and Get The Right Exercise Plan
Most people do not have enough information before they start a workout program. So how do we get the information we need? The good news is we live in the information age. Take advantage of your favorite health and nutrition website to get connected to exercise plans and learn a little bit about fitness and nutrition. However, do not go overboard and lose focus. Find a source of information you like and take notes. Find the simplest and easiest workouts and nutrition tips. Don't overload yourself with information.
If you have the budget, hire a personal online digital trainer for a few sessions to help you get started. Hiring a personal trainer is a great way to get started because you have made a commitment to meet someone to workout. Your goal is to have the trainer show you the basics on exercise and eating healthier. It may also be safer to learn how to perform the exercises (especially if you have not exercised for a while).
Create a Simple Plan and Set Realistic Goals
Keep it Simple! Following a simple plan while on a hectic schedule is much easier than following an elaborate plan. You should have a plan of which days you want to work out and one goal to change your eating habits for the next few weeks. For example, I will work out for half an hour for 3 days this week. I will eat a little less each meal. Simple is success.
Execute Your Plan
Now that you have a plan, all you need to do is follow it. This is another big step. You should look at your plan every day upon waking. You need be mentally prepared for the great day ahead of you. Having your daily schedule in hand will help you achieve your goals for the day. When you complete your workout for the day, highlight it or cross it off your list. It will show you that you accomplished something for yourself. No matter what you must execute. This will be the hardest (and most rewarding) step.
I hope these things help you get started on a new life of physical fitness. Life is filled with making decisions, knowing your commitments, getting information, planning and execution. Try these approaches for yourself and you will see that having your own workout and nutrition program is not as far fetched or complicated as you think.
#Lifestyle #HealthyLiving #Exercise #Goals #Results #Success
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#Personal Development
Compassion vs Empathy: What is the Difference?
- Words of comfort – compassion is shown in language by offering words of comfort. Have you ever attended a funeral and offered up condolences along with positive words of encouragement? That is compassion.
- Compassion in thought – compassion is also shown by offering up effective listening. Letting someone know they are in your thoughts and prayers is a way of offering support and encouragement during their difficult period. Letting someone know you are thinking of them, praying for them, and holding space just to listen and be there for them is an act of compassion.
- Compassion in action – Taking action steps by physically taking care of things while someone is experiencing difficulty in life shows compassion in action. For example, picking up your friend’s child from school while she is visiting her husband at the hospital is compassion in action. Taking care of the home, cooking a meal, making phone calls, and helping organize paperwork are all examples of compassion in action.
- Sharing thoughts and emotions with someone else is an example of empathy. Understanding how someone else is feeling is another.
- Think kinder, gentler thoughts when the inner critic tries to take over.
- Take more compassionate actions toward yourself.
- Tell yourself you are worthy of self-compassion and leave the guilt at the door.
- Once compassion for yourself is a new habit, take on releasing that out to others.
- Listen – listening without judgment, without the desire to respond, and without thinking a million other thoughts is a great way to take on being more empathetic.
- Relate - try to understand what it might feel like to be that person or to have that experience. Walking a mile in someone else’s shoes goes a long way toward being more empathetic.
- Be Real – show up as raw and vulnerable and you are on your way to being more empathetic. Letting your guard down allows someone else to enter.
Staying Young Through All Your Years
There’s nothing wrong with enjoying the experience and wisdom that comes as we get a bit older. Even looking at those gray hairs or fine lines can give you a feeling of fulfillment.
However, what most people dread about aging isn’t just looking old; it’s also feeling old. Everybody wants to avoid all those aches, pains, and cognitive decline that sometimes accompany old age.
Yet, we’re here to tell you about some expert-approved strategies that can help you look and feel young, healthy, and vibrant.
Let’s get started....
Meditate Daily
Constant surges of cortisol and adrenaline take a heavy toll on your mental, emotional, and physical health. They’re also one the biggest instigators of chronic diseases, like depression, high blood pressure, heart diseases, and dementia.
An effective way to slow down the effects of stress hormones is by meditating. You can do it for just five minutes a day for an hour, depending on how much time you have and your skill level.
The most important part of meditation is breathing deeply and avoiding pushing away thoughts that pop into your mind. If you do get any thoughts, simply accept them, then go back to your breathing.
Some people also repeat a mantra, such as a certain word, phrase, prayer, or a simple hum. Mantras are known in the meditation world as ‘a relaxation response’ to the stressors of the outside world.
Volunteer Often
Helping others is a great way to stay young at heart. Studies show that when we help others, whether it’s a stranger or your best friend, our brain releases oxytocin. This ‘feel-good’ hormone enhances your mood and counteracts the effects of the stress hormone cortisol.
Volunteering also gives you a sense of purpose, boosting your self-esteem and making you feel good about yourself.
Another benefit of volunteering is that you get to meet new people who share similar interests. It also strengthens your support network and boosts your ties to the community.
Exercise Regularly
The great thing about exercise is that it doesn’t have to be grueling hour-long sessions at the gym. It can be as calming as doing some yoga or tai-chi. Both are designed to help reduce stress while strengthening your muscles.
There’s even been research done on their ability to rejuvenate the immune and digestive systems. Not only that, but physical exercise is great for boosting brain power as well.
So, they’re good for keeping your mind and body young.
Other types of anti-aging workouts include:
Walking
Low-impact cardio routines
Standing calf raises
Swimming
Arm and leg crosses
Eat Right
One of the best ways to feel and look young through all your years is to eat the right types of food. Certain foods contain the vitamins and minerals we need to reduce the risk of chronic diseases, cancer, and even Alzheimer’s.
Pomegranates, berries, leafy veggies, and nuts are all great examples of what health experts refer to as ‘superfoods.’ They recommend we eat these foods daily because they contain high levels of antioxidants and amino acids, as well as loads of vitamins and minerals.
When taken in the right amounts, they help you sleep better, boost your immune system, and improve your memory!
Stay Hydrated
Drinking water and other healthy beverages throughout the day helps keep your cells supple and healthy. People who drink large amounts of water throughout the day tend to have fewer wrinkles and soft lines than those who don’t.
Some drinks, such as green tea, have the potential to lower the risk of certain types of cancer. Even more impressive is that several studies show that drinking at least one cup a day can help boost your concentration and memory and keep your brain sharp.
Final Thoughts
Staying young through all your years is easy if you follow these tips. The important thing is to stay young at heart, adopt a positive mindset, and never stop learning.
Read more about meditation HERE.
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