Workout Motivation for 2019

Are you one of the many people who start a fitness and nutrition program in January year after year? Is your goal to lose weight or just look better, but by mid to late January the only things you have lost are your enthusiasm and motivation? Instead of focusing on short term goals such as dropping a few pounds or fitting into skinny jeans, maybe a change in perspective would lead to more long-term consistency. Perhaps focusing on the biggest goal of health, staying alive longer, can provide some extra drive to stay on track.

For some who stay on course, their motivations have evolved to more long-term goals than beginners. Continually improving baseline performance and just increasing personal ability have become primary drives. Push more weight. Increase speed. Improve endurance. These can become primary factors and are benefits as themselves. Yet, we should not overlook the possibilities that may lie further out. Let’s not forget, your physical activity may be slowing the aging process and extending longevity.

It has become widely known that those who get at least a minimum amount of exercise tend to outlive those that don’t. In Western cultures, and increasingly in others, the leading causes of death are lifestyle related. Diet and exercise are the major factors in cardiovascular disease, stroke, high blood pressure, diabetes, many cancers, and possibly even Alzheimer’s disease. Burning more calories and increasing lean body mass can greatly affect body composition and function, greatly reducing the risk of these maladies.

Improving your cardio health of course strengthens your heart and lungs, helping to give you better stamina and endurance. A stronger heart pumps blood more efficiently, improving the delivery of blood and nutrients throughout the body. Aerobic activity can also cause a boost to the immune system, which can gradually decline as we age. There is research that suggests that aerobic activity also has a beneficial effect on brain function and can help fight depression by the release of endorphins. Most commonly known, aerobic exercise burns calories and helps increase good cholesterol, reducing the risk of heart attack and stroke.

In addition, strength training can be very beneficial as we age for improving quality of life. It helps with remaining independent and functional, slowing or even stopping the muscle degeneration process. It reduces the risk of many age-related injuries, as bone density and strength is improved. Mobility and performance are maintained with the strength to move about freely and continue to bear heavier loads. The gained strength could even directly save your life or the lives of others in emergency situations.

So as the new year begins, many people will begin an exercise program focusing on short term goals and benefits. Many of those same people will quit after a short period of time, because they experience discomfort in the beginning without seeing immediate improvements. It may be more fruitful for them to visualize their program from the beginning as a lifelong endeavor to keep the body healthy and functional, rather than immediate results. Just keeping their program regular and consistent may yield better long-term benefits over becoming super fit in the short term.

Watch Your Calories: The Real Secret to Weight Loss

What is the real secret to losing or gaining weight? People restrict themselves to certain cuisines, particular food groups, ban high fat, high carb, and specific foods. Despite the countless number of diets people attempt, the answer is really not so complicated. Barring certain medical conditions, you simply have to burn more calories than you consume to lose, and consume more than you burn to gain.

How Much Should You Eat?

You first have to determine your daily calorie needs. This is the amount of calories you need to eat to maintain a particular weight. First determine your target weight; the ideal weight you are trying to reach.

Your target weight times 10 = Base Calories

Ex. Target Weight 170 lbs times 10 = 1700 calories

Your Base Calories are the calories your body needs for daily functioning. Next adjust this by your activity level.

Activity Level:
Sedentary: Base Calories times .20
Moderately Active: Base Calories times .40
Active: Base Calories times .50

Add your Base Calories and Activity Level

Ex. Base Calories 1700 times .40 (moderate) = 680 calories
1700 + 680 = 2380 Target Calories

Digestion: Surprisingly, your body uses some energy just digesting your food, so finally, add another 10% for digestion and absorbing nutrients.

Ex. Target Calories 2380 times .10 = 238
2380 + 238 = 2618 Total Daily Calories

So to shoot for a weight of 170 lbs. you should be eating about 2618 calories a day.

 

Track Your Daily Food

Write down everything you eat over several days in a notebook or food journal. That means everything, including drinks and snacks. Keep track of the number of calories from reading the package labels or use a nutrition chart. Compare this to your total calorie goal to get an ideal of where to make adjustments. You can often exchange higher calorie foods for fruits and vegetables to cut calories while increasing nutrition.

Limit Your Portions

How many servings in a package can be a stumbling point for many people. Most calories listed on the package are for one serving, while the package often contains two or more servings.

Gain or Lose Weight

One pound equals about 3500 calories. So by cutting 500 food calories a day or burning an extra 500 calories a day with exercise you can lose a safe pound a week. Of course, by adding an extra 500 calories a day you can also gain about a pound a week.

So remember, with all the diets out there, it's more about how much you eat then the kinds of food you eat. Be sure to make healthy choices for what you do eat, at the very least the USDA  daily food plan. Knowing how many calories your body needs, how many calories the food you eat contains, and making healthy choices are the key to finding the balance for controlling your weight.

Sticking to Your New Years Resolutions for 2008

Are you one of those people who sets life changing New Years resolutions at the start of the year, but by February they are pretty much forgotten? Most gyms see a huge spike in users at the start of the year, filled with the "new year wannabe's". Some become so overcrowded that its hard to get a work out in. Most of the regulars will tell you though, "Just stick with it through February, and things will be back to normal." Here's how to make sure your New Year resolutions stick for the whole year.

Set Your Goals

By this time next year, what do you want to be able to say you've accomplished? Whether it's fitness goals, improving your finances, or work and career goals, you should have a clear vision of where you would like to be. Though your goals have to realistic and achievable, that doesn't mean you can't have high aspirations.

Create a Plan

Many people state their resolutions on the New Year, but their goals never go any further than that. Many goals fall flat without a clear plan to accomplish them. Your plan is just the list of steps that need to be taken to complete your goal. Your plan is your To Do list, sorted by priority.

Rather than trying to remember your to do's in your head, you should write them down where you'll see them often. Or you can use tools such as Microsoft Outlook, Mozilla Sunbird, or Remember the Milk. These let you make task lists, set deadlines, and get reminders.

Allocate Time

You've got your list of what you need to do, now you have to make time to do them. Many of us already lead busy lives, so you may have to reorganize your schedule for the things you want to accomplish. Marking them on a calendar and setting deadlines are a good way to give priority to our big goals. Set aside blocks of time in your weekly schedule strictly to accomplish your to do list.

Review and Adjust

Another thing to mark on your calendar are regular times to review your goals. These are regular intervals to check on your progress. This can be any period of time your schedule allows, but at least once a week should be minimum. Sometimes you may have to reevaluate your goals or add steps to your plan. At other times you may find your goal was reached much sooner than you expected. Then you can add new, even higher goals! The key is to make sure you are sticking to your goals and continuing to make forward progress.

So by setting goals, planning steps to your goals, setting aside time for your goals, and tracking your progress, you will be able to make your New Year resolutions become a reality. After a few months, instead of just being a dream you haven't come any closer to than you were on January 1st, your resolutions will be in progress or accomplished. How will it feel at the start of 2009 if you can look back and know you accomplished all your goals for the past year? Will you feel empowered for even bigger and better things?

Knock Out The Common Cold (Naturally)

First the bad news. There is no cure for a cold. Colds are caused by a great number of viruses and those viruses are always changing and mutating. Your immune system can adapt, and perhaps medicines can adapt, but the viruses will change and continue to infect people. There is good news, however. You can do a lot to feel better and speed your recovery.

Prevention

Remember that old saying, "An ounce of prevention is worth a pound of cure." The best treatment for a cold is not getting one in the first place. Most colds are spread from coming in physical contact with sick people or surfaces they have handled. It is very important to wash your hands frequently, especially after being in public places, handling money, or being around someone who is sick. If possible keep a disinfectant cleanser handy to wipe down surfaces.

Boost Immunity

Your immune system is what determines how often you get sick and for how long, so keep it strong with regular exercise and good nutrition. Vitamins and minerals have a direct impact on how your immune system functions, so taking a good supplement can only help. There are also supplements you can take to charge up your immune system.

Astragalus: Astragalus is a herb long used in traditional Chinese medicine to boost the immune system. Studies have shown that Astragalus has antiviral, anti-inflammatory, and diuretic effects, all which can help relieve a cold. Astragalus has no major side effects, so it can be taken on a regular basis. You should still consult a physician if you are taking any other medications, to avoid any negative interactions.

Mushrooms: Besides fighting cancer and protecting the heart, the shiitake mushroom has been shown to have potent antiviral effects. It contains a substance called Lentinan that strengthens the immune system and helps overcome cold and flu viruses. Many types of mushrooms are nutrition powerhouses and should be eaten several times a week. They can be eaten in either fresh or dried form.

Garlic: Garlic is practically famous for its health benefits. Garlic has sulphur containing compounds that are antiviral, antibiotic, and anti-parasitic. It has been used for centuries to relieve sickness and disease. Eating a clove of chopped garlic everyday has numerous health benefits, including warding off colds and flu. For those worried about the garlic smell there are odorless capsules, though they are not considered as potent as fresh garlic.

I'm Sick. Now What?

Stay Fluid: One of the most important things to do when you have a cold is to stay hydrated. Drink a lot of water, juice, herbal tea, broth, etc. to get at least your recommended eight ounces at eight times a day. A little more than that could be helpful. Avoid alcohol and caffeine which can actually dehydrate you more.

Rest: Many people don't take the time to slow down and let their body recuperate when they are sick. For many it's hard to take the time off from work and other responsibilities when they feel under the weather. However, your immune system really kicks into high gear when you slow down on your physical and mental labors. Often you can knock out a cold just by getting extra sleep when you first feel symptoms. Another point to consider is that when your at home resting, your less likely to spread your illness to others.

Garlic Again: Just remember, fresh is considered more potent than capsules, and cooking can destroy some of the illness fighting compounds contained in the garlic. Up your dosage to three or four cloves a day while you feel sick. If you're really concerned about the odor, remember your supposed to be at home getting rest anyway.

Ginger: The Gingerol compounds in the spice Ginger are excellent for reducing inflammation, helping ease congested airways. It can also help expel nasty phlegm from lungs and sinuses to reduce coughing. It also has a warming effect that can help sweat out a cold and prevent chills.

Drink a little ginger tea during the day for some cold relief. Peel and chop a two inch piece of ginger and bring it to a boil in two cups of water. Reduce the heat and simmer for about 20 minutes. Strain and add honey and lemon juice to taste. The honey and lemon can also ease a sore throat.

Chicken Soup: The old standby recommended for ages.When you're not feeling well, a bowl of hot chicken soup just makes you feel better mentally. Yet there is some evidence that chicken soup helps you physically as well. Apparently it can slow down white blood cells that increase mucous in the lungs and nasal passages. It's also likely the steam can help clear your stuffy nose.

Humidity and Eucalyptus: During the colder months people tend to stay indoors more. Dry indoor air added to more people in close proximity for longer equals an environment where cold viruses thrive. Use a humidifier to keep moisture in the air, as well as helping breathing congestion. Just remember to clean it often, to prevent the spread of mold, mildew, and bacteria.

For an extra boost, try adding eucalyptus oil to your steam. Inhaling the oil is very effective against colds, flu, bronchitis, and congestion. It has such powerful anti-bacterial and anti-viral properties that it can destroy some airborne infections, keeping others from getting sick. Just remember, while breathing it is ok, never eat or drink eucalyptus or its oil. It can be toxic, especially to children.

By taking all of these tips you should be able to put together a good regimen to start feeling better quickly. Though there is no actual cure for the cold virus, you can do a lot to increase your resistance to getting the bug. If you do get one, these tips can often greatly reduce the duration and severity of your symptoms. Hopefully, you become one of those people who can say "I rarely get sick". Let me know of any other great remedies that you use stay well.