Thursday, December 31, 2015

My visit to the doctor

I have been told by my endocrinologist that exercise should be something that I should do first.  I agree.  I realize that my weight is something I need to lose.  I am short and weigh a lot.  I mean a lot. I am classified as stage 2 super morbidly obese (I think.). Anyways, my BMI is 60.  This is not healthy at all.  I have weights and I have motivation.  That is all I have.  I guess that it is better than nothing.  I can start at any time and I can quit at any time.  I choose to start and not quit.  That is my plan for now.

Wednesday, December 30, 2015

Creating a dilemma and changing my mindset

I weighed myself this morning.  I gained four pounds from the last time I weighed myself.  The problem is, my mindset is twisted and I have no idea how to untwist that mindset.  It is a difficult thing to do.  It will probably the most difficult thing that I will have to do.  I have no idea or plan to lose weight.  However, my heart is in it to lose weight.  Right now, however, I have made no plans because I love "celebrating" the holidays and I realize that I have a relationship with food that I cannot explain.  I don't know the reason why I love to eat unhealthy foods.  I have difficulty pin pointing the reason.  I cannot say it is for comfort or boredom, though that could be a reason.  I realize that I need to change but the truth is, I don't want to.  I have become too complacent. I am comfortable at my size.  I have on the other hand created a dilemma for myself.

I need to exercise as well but I have grown complacent, too complacent in fact.  For a long time, I feel like I have wasted a lot of time staying overweight because of fear or some other reason thus the procrastination.  I wonder if quitting exercise and eating unhealthy is about something else.  I know I didn't talk about exercise much, but I know that I need to.  I have the equipment but I have no clue when I should use them.  Every time I began to exercise, it is fun at first, but I end up quitting like right now.  I don't want to exercise despite the fact that it feels great to do it.  It helps with my moods and my physical being.  However, suddenly I begin to drop off.  I have been living that fear for years. I don't want to do that anymore. This time, I want to finally be certain.

Tuesday, December 29, 2015

Re-post from 12/27/15

After receiving a 3 lbs. pair of dumbbells, I have no idea how to use them, especially true within the context of the holiday season.  It is time for me to overcome my fears.  I know it isn't going to help me tone up and thus lose the weight if I were to use them right now with an unhealthy diet.  However, I don't want to go through another round of physical therapy feeling bad because of a reflection in the mirror. I don't ever want to go through that again.  I just want to be healthy and happy.  That is what matters.

Sunday, December 27, 2015

Reflections from 12/27/15

After receiving a 3 lbs. pair of dumbbells, I have no idea how to use them, especially true within the context of the holiday season.  It is time for me to overcome my fears.  I know it isn't going to help me tone up and thus lose the weight if I were to use them right now with an unhealthy diet.  However, I don't want to go through another round of physical therapy feeling bad because of a reflection in the mirror. I don't ever want to go through that again.  I just want to be healthy and happy.  That is what matters.

Saturday, December 26, 2015

My brand new dumbbells

I am taking a break for now.  Okay, I love these dumbbells.  I have thought about them today.  I wish to exercise.  My weight has stayed the same.  In fact, I tend to lose weight and then gain.  It is funny that way, but I can control it.  If I choose to, I can.  I am just trying to overcome those fears that I have about even the dumbbells.  

Friday, December 25, 2015

Thursday, December 24, 2015

Holiday break and exercise

Taking a break from exercise is not something I would advise.  However, what I need is to plan, even on the holidays.  I need to know if I should exercise at a time where fattening meats, sweets, and salty foods will be consumed.  Working out and just moving around can contribute to weight loss.  But if one does exercise and eat copious amount of unhealthy food, what good will it do? So I have a decision to make, which is an easy one to decide.

Wednesday, December 23, 2015

Tuesday, December 22, 2015

Dumbbell set

I wanted to buy a dumbbell set this Christmas or have it for a present.  Sadly it was not available where I am from.  I am of the view that a nice brisk walk and some strength training will help me lose weight.  This of course, would include healthy eating, which I have not engaged in in a while. Anyways, where do I begin and when do I begin?  All I know is that I have a whole lot of questions to ask but no real, definite answers.

Monday, December 21, 2015

Yard work equals hard work...at least for me.

Yard work is hard work.  Wow, that is good.  It does burn calories and a few calories lost does make me feel good.  A little bit of hard work never hurt anybody, as far as I know.  If I were to guess how many calories I burned, it would be about 500 calories for 2 hours, which would mean that I burned 250 calories per hour.  I am at the same weight I have been for a while.  I realize that while I am in limbo, I am leaning toward eating healthy.  With exercise, how do I overcome the fear of failure?

Saturday, December 19, 2015

What I need to do to get my heart in it, if that is what I really want.

I am suffering not just from frustration, but confusion.  One minute my heart is not in it; the next minute my heart is.  Right now, I am at a point that is more or less in limbo.  It would be nice if my heart really was in it, but because of the condition of my heart, I just in a state of confusion.  I did do some yard work, which is a bit of exercise, which it good for the mind.  I realize that I finally found out how out of shape I am.  I weigh over 300 lbs., so where do I begin in terms of exercising to get in shape.  I often complain about having an out of shape body physically yet now I realize that I am out of shape mentally.  I know that common sense tells me to do something about it, but there is something that tells me and asks me why I have I gotten lately?  Where have I gone wrong?  Why? I just don't know.

Friday, December 18, 2015

My resolve

How do I start a diet and exercise plan?  What do I really want for my results to be?  I have thought about being honest about everything, including exercise.  Maybe I should break all of the ground rules, even if I begin to eat unhealthy.  It is as if I have put too many rules on myself.  I want to focus on being as pain-free as possible.  I woke up this morning in pain.  I even wondered if the pain radiated to my back before I took a nap.  Those are the reasons why I need to strengthen myself.  My goal is not to lose weight, though I need to realize that changes need to be made to my diet and to my exercise regimen. I would like to lose a substantial amount of weight, but now I wonder if that is what is most important.  It seems silly considering my past posts, but I miss not exercising or just plain moving.  I have tried to follow so many rules that it has left me frustrated and giving up.  If I were to make a New Year's Resolution, it would be to work out so that I can become and thus remain healthy.  Maybe I am better off not making a resolution for the New Year after all.  That would be my first goal foremost.  I have plans and more plans, but where do I finally begin?

Thursday, December 17, 2015

Being honest

Having no desire is not a good thing.  However, at least I have been honest.  Strangely enough, it is past time to move.  I have been doing so.  I feeling stronger.  I feel like I am more fit.  It is ironic, I know.  Help me to change that.  I have been procrastinating for far too long.  I am scared to never become fit and to just move a muscle.  Last time I did anything, I had no idea how out of shape I truly was.  This has happened despite my weight loss.  My metabolism is funny that way.

Wednesday, December 16, 2015

Today's views

Shopping a mile or two at a large store is quite a workout.  If only I had to foresight to use my exercise watch.  Anyways, I would like to make this a more traditional blog, but what does this entail?  Could it be a plan?  Could it be results?  What could it be?  I want to be a blog that is inspirational, at least for me.  I want to do this for me and to keep it off.  The reality is I have no desire to lose any weight, at least for now.

Tuesday, December 15, 2015

Presently, what's going on

Most, if not, all of my last blog posts have been articles about exercise.  This blog is also about about what goes on during the course of a day.  I have struggled to exercise.  It is because I have struggled, period.  It would be nice if I could just go out and exercise.  I have not given results for exercise.  I wish I could though.  I don't know or care if it is laziness, but the truth is, I have no desire.  That is something I need and would like, to change.

Monday, December 14, 2015

The Secret of a Better Workout

The Secret of a Better Workout
Use expert strategies to get better results from your exercise routine.
By Carla Kagan

Small Changes, Big Results
Strong, well-defined shoulders and biceps were the reward Judy Taylor, a NewYork City publicist in her early 40s, got from regular weight-lifting sessions. She also got constant pain in her neck, which she figured was a price worth paying―until she met a personal trainer who changed her mind. He pointed out that she was hunching her shoulders up to her ears as she did strengthening exercises. He advised her to focus on pressing her shoulder blades down into her back while pushing her chest slightly outward. And poof!―no more pain. Better yet, Judy could do more repetitions than before.


Getting the Most From Your Workout
Tricks like these make workouts work better. Knowing the secrets to performing an exercise correctly―like shifting your alignment or modulating your speed―will not only save you pain but also help you burn more calories, build strength, and avoid injury.

Real Simple consulted fitness experts and put together this guide to getting the most from 11 popular forms of exercise: walking, running, weight training, spinning, stability balls, yoga, stair-climber, elliptical trainer, swimming, rowing, and tennis.

2-11 here

Sunday, December 13, 2015

LONELINESS CAN KILL; HERE ARE 7 TIPS TO BEAT IT

LONELINESS CAN KILL; HERE ARE 7 TIPS TO BEAT IT
by Orca Guest Contributor

7 Tips on How to beat Loneliness

1. Exercise

Get out of the house.  Go to a gym. Go for a walk. Ride a bike.  The Mayo Clinic reports that even a small amount of exercise can lower your blood pressure which is a primary negative effect of loneliness.  In addition, you have the opportunity to meet new people and experience new things.  So get out of your chair, put on your shoes and kick loneliness in the face.

2. Work on your Positive Attitude

A positive attitude can make everything better. In a large meta analysis of loneliness John T. Cacioppo of University of Chicago and colleagues found that one of the best ways to fight loneliness is to train people for the social skills they need to view the world in a more positive light.  There are many articles and books available online which detail ways to improve your attitude.

3. Come together

Set up a lunch date with a coworker.  Invite your family over to your house for Sunday dinner.  If you live far from your family, invite your neighbors over instead.

4. Reach out

Volunteer at a local homeless shelter or donate your professional skills to a non-profit in need. Become a big brother or sister. Rent out a spare room for friendly travelers on Airbnb.

5. Ask a Friend for Advice

Ask a trusted friend to help you know if you are doing things that drive away others.  Sometimes we may not realize when we offend or push others away.  A friend can point out these sorts of things and help you overcome them.

6. Join a group

Go to church, volunteer at a nonprofit, find a group that loves what you love on Meetup.  Looking for a dog lovers group in Anchorage Alaska? You got it.

7. Write in your journal

As Plato said, “Know thyself.”  If you don’t know what you are feeling, it can be difficult to know why you are feeling it.  Write down when you feel lonely and make guesses as to why.  Doing this consistently will help you recognize and help control your thoughts and feelings.

Loneliness does not define who you are; It is just another bump in the journey of life.



Important Note – If you feel a constant sense of loneliness, foreboding, or sadness, you might be experiencing depression.  Everyone feels these things sometimes, but if these feelings interfere with everyday functions for extended periods of time, seek the help of a healthcare professional.

Full column source .

Saturday, December 12, 2015

60 Must-Read Health And Fitness Blogs For 2014

60 Must-Read Health And Fitness Blogs For 2014

Greatist

Anyone—even a dog—can write a blog. Which perhaps explains why there are so many out there, all tempting us to procrastinate at work. But it’s hard to know which sites are truly trustworthy, entertaining, informative, and/or offer the best (healthy) food porn.

We know your time is valuable, so we went ahead and scoured the blogosphere for you to narrow it down to these 60 standouts. They’re keeping it real (no instant six-pack abs, you know?), using science to back up their claims, always staying positive and inspiring, and delivering content we can’t stop reading and sharing ourselves.

When searching the Web, we went after blogs that address interesting and timely issues and feature useful, upbeat (but never in an annoying way) posts that reflect Greatist’s mission of making healthy living a little bit easier and a lot more fun. We then checked out their frequency of posts, comments and engagement with readers, number of social media followers, and design quality to narrow down the list to these rock stars.

ADVERTISING

For more, check out last year’s list, and tweet @Greatist or post on Facebook to let us know who we should consider for next year!

Note: Blogs are arranged in no particular order. The first entry in a section is no better than the last entry.

Fitness

Must-Read Blogs 2015
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1. Born Fitness
Adam Bornstein delivers a no-bullsh*t approach to exercise and nutrition on Born Fitness with posts examining topics ranging from which meal plan is healthiest to why workouts shouldn’t be miserable to judging others by their appearances. Regardless of your fitness level, his words will make you stop and think in addition to providing the tools you need to power up your workouts, fuel your body right, and feel better than ever.

2. Girls Gone Strong
Spend just a few minutes on the self-declared “women’s fitness authority,” and you’ll see why the description is totally appropriate. No three-pound dumbbells here—Girls Gone Strong features workout tips for women who are into legit strength training. Whether your goal is to lose fat, gain muscle, or just reinvigorate your workout routine, you’ll find all the advice, encouragement, and support you need here. We also love reading the profiles of kick-ass women who are killing it in their athletic endeavors—like an inspiring triathlete or a personal-trainer-slash-naturopathic-doctor.

3. Eat, Lift, and Be Happy
Blogger, personal trainer, and all-around badass Neghar Fonooni serves up equal parts fitness and nutrition tips and positive, empowering thoughts on self-love and self-acceptance on Eat, Lift, and Be Happy. (Case in point: Her inspiring blog post in honor of her muscular legs, titled “Confessions of a Quadzilla,” went viral.) While she doesn’t post as often as we’d like, when she does, it’s always a great workout or advice on loving your body that you can’t help but share with all your friends (or "friends").

4. Lift Like a Girl
These days, we like to think that doing anything “like a girl” is not even close to an insult. Fortunately, blogger Nia Shanks is here to reinforce that female-friendly weight lifting is anything but girly. On Lift Like a Girl, she empowers women of all sizes and from all backgrounds to start strength training with in-depth, detailed posts on topics like lifting (really) heavy weights, reasons why all women should strength train, and techniques for busting through plateaus. She also speaks candidly about recovering from bulimia and binge eating disorder.

5. Nerd Fitness
What do The Lord of the Rings and The Matrix have to do with weight loss and exercise science? Nerd Fitness can tell you! The comic book-esque design and images of superheroes will draw you in, but blogger Steve Kamb’s down-to-earth takes on topics like building muscle (not bulk), trying smarter (rather than trying harder), and putting fitness first will keep you there. Whether you’re really into gaming or you don’t know the difference between Star Wars and Star Trek, this blog delivers practical knowledge about exercise and nutrition to help you go from beginner to advanced in no time.

6. Remodel Fitness
It’s tempting to think fitness professionals—with their sculpted shoulders and superhuman endurance—aren’t “real” people. At Remodel Fitness, personal trainer Jessi Kneeland proves that she’s very much a “real” person, complete with self-doubt and insecurities. After learning to appreciate her strong yet feminine body, curves and all, she’s now on a mission to “save women from their own negative body image.” You’ll love her funny, well-written, and totally relatable posts about learning to love your body, feeling your best, and getting that little voice in your head (you know the one) to shut up.

7. YogaDork
If you’re more into saying “om” than counting reps, this blog is for you. YogaDork’s network of contributors report on all things yoga, from new research to the health benefits of yoga and meditation, with plenty of easy-to-read infographics, humorous posts, and instructional videos thrown in for good measure. It doesn’t matter whether you balance in tree pose while brushing your teeth or if you’re just beginning your yoga practice, YogaDork will welcome you with open arms—er, heart. Namaste.

8. Roman Fitness Systems
Some like it hot, and editor-in-chief John Romaniello, a.k.a. “Roman,” definitely likes his fitness writing spicy. With a mix of science-backed workout tips, nutritious recipes, and a totally candid tone, Roman Fitness Systems features bluntly named blog posts like “Strength Matters, Ya Big Sissy” and “New Years Resolution: Get Drunk, Not Fat.” Need more convincing? Not only has Roman helped thousands of clients achieve their fitness goals, but he too went through a major transformation from overweight teen to fitness model and professional trainer.

9. Tony Gentilcore
Strength coach Tony Gentilcore (whose last name sounds like a fitness brand on its own) trains pro athletes and soccer moms alike (his words, not ours) in his Boston sports performance center. On his blog, he brings his love of heavy lifting to the masses through his smart, realistic, and encouraging posts on topics from how to do a proper bench press or the form tip that matters most when squatting. When you’ve had your fill of strength training tips, check out his weekly roundups of what he calls “stuff to read while you’re pretending to work.” (We won’t tell your boss.)

10. FitBits
Motivating, funny, and totally relatable, U.K.-based FitBits follows the adventures of Tess Agnew, a former smoker and binge eater turned “fitness freak” and marathoner. If you’re all about finding a balance between HIIT classes, running, and good food (and wine), you’ll appreciate her witty writing on race recaps, training plans, restaurant reviews, and plentiful #foodporn posts. After reading about Agnew’s inspiring journey to regain her health, you can’t help but cheer along while she trains for her next impressive fitness endeavor.

11. Breaking Muscle
What happens when you put a bunch of trainers, coaches, and fitness junkies in one room? This incredible blog (and then of course an awesome burpee competition). Breaking Muscle is your one-stop shop for fitness and nutrition news and advice. These bloggers dissect everything from what’s up with the government’s new recommendations for cholesterol to how the food we eat affects the way we run.

12. Tabata Times
CrossFitters, rejoice! You don’t have to check dozens of sites to get the latest and greatest CrossFit workouts, tips, and inspiration. The editors at the Tabata Times work to put all of the best CrossFit content in one spot, from overcoming self-doubt in the box to the simple steps to keep WODs constantly varied (rather than random). That’s enough to make us swoon (or swole).

13. Fit Bottomed Girls
Jennipher Walters and Erin Whitehead, the brains behind Fit Bottomed Girls, are real women with busy lives who understand that exercise should be enjoyable, not torturous. And from the friendly voice to the feel-good tagline (“Fit bottoms come in all shapes and sizes”), this popular blog has a lighthearted and practical approach to fitness that we seriously dig. It’s a great combo of positivity, fun (workout song bracket anyone?), workouts, motivation, and more.

14. Run to the Finish
Anyone who loves running will relate to Amanda Brooks on Run to the Finish, and she may just convince running haters to change their minds. Addressing everything from dealing with injuries and preventing them in the future to why bad runs can be a good thing, this certified personal trainer’s posts are filled with the inspiration and motivation to stay focused and fulfill your goals.

Healthy Recipes

Must-Read Blogs 2015
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15. Choosing Raw
If you think raw food is the daunting domain of spiralizers and dehydrators, this blog will shift your thinking. Gena Hamshaw's recipes make raw cooking accessible, easy, and downright delicious—and she includes cooked meals too. Check out her cashew queso sauce or cacao truffles. As a certified nutritionist, Hamshaw brings lots of nutritional wisdom to the kitchen. She is also candid about being in recovery from an eating disorder and uses her site as a hub to draw together a community of men and women using a plant-based diet to heal their broken relationship. So come for the chia pudding and stay for the nutritional empowerment.

16. The Kitchn
The grande dame of food blogs, Apartment Therapy's cooking site The Kitchn continues to lead the pack. If you're stumped on any home cooking subject, they've got you covered, whether that's creating a smoothie drawer, what to do with all that tahini you bought to make hummus, or how to tell if chicken is cooked through. It's like having a chef BFF you can text at all hours. And recipes aside, this site broke new ground when it published a series of articles discussing what it means to be a foodie concerned with weight loss, opening a conversation that was long overdue.

17. Running on Real Food
Raw banana bread balls, salted caramel tahini cups, no-bake pumpkin pie tarts—workout fuel has never looked so delish. Written by an avid triathlete and certified trainer, this blog covers nutritionally dense foods and fitness in a relatable way. Best of all, the author's healthy eating philosophy is an open door: "There's no right or wrong way to eat healthy... We're all different with different nutritional requirements; however we all need to eat whole, nutritious foods. Start there." We couldn't have said it better ourselves.

18. Prevention RD
Some food blogs make healthy eating overwhelming with specialized ingredients (spirulina powder?) and pricy equipment (centrifugal juice extractors?). It's enough to make you throw your hands up and order a pizza. If you're feeling the pressure, let this blog talk you off the stuffed-crust ledge. Hospital dietitian Nicole Morrissey has a no-fuss attitude toward food that's homey and recognizable, whether it's honey mustard chicken or French onion soup. It's a doable approach to health anyone can master.

19. Oh She Glows
In some ways, Oh She Glows is like the ultimate love letter. Blogger Angela Liddon reclaimed her health by creating vegan recipes that are free of gluten and soy, but her creations also had to appeal to her husband, who at the time was "a devout fast-food lover" that "drank pop like water." Her efforts—recipes like no-bake almond joy granola bars and sweet potato casserole—not only swayed her man, but a massive following of readers. It helps that the dishes are photographed so beautifully that we want to swan-dive directly into every plate.

20. PaleOMG
Certain Paleo circles can be overrun with CrossFit dudes making terrible puns about "snatches," so Juli Bauer's decidedly feminine take comes as a breath of fresh air. Bauer raves about fashion finds as much as deadlift technique, proving this girl can beast with the best of them. But clothing and workouts aside, one of this blog's biggest draws is the simple, straightforward Paleo recipes, like pulled pork frittatas and bison burgers. And unlike some Paleo peeps, Bauer isn't opposed to a little dessert, whether that's almond butter blondies or coffee cake.

21. Sprouted Kitchen
This blog resembles the pages of a glossy food magazine with a fleet of food stylists making sure every bite looks impossibly scrumptious. But behind the scenes, it's just the work of one couple, Sara and Hugh Forte. Their division of labor is simple: She cooks and blogs, he photographs. The result elevates whole food ingredients to poetic proportions. Pumpkin bread with walnut-cinnamon swirl, buttermilk berry crumb cake, and vegetarian Asian nuggets with tahini sauce have won several fans including Saveur magazine, which named Sprouted Kitchen one of the best blogs.

22. Deliciously Ella
All kinds of gorgeous plant-based dishes, including bircher muesli, almond butter cups, or cauliflower crust pizza, are turned out in Ella Woodward's sunny U.K. kitchen. But not everything here is sunbeams and smoothies: This blog is the result of the author's struggle with postural tachycardia syndrome, a rare and devastating disease that prompted her to revamp her diet and ditch processed foods. Part of her recovery is to embrace a self-care philosophy, whether that's enjoying sweet potato brownies, doing yoga, or scribbling in a gratitude journal. It's this holistic look at health that makes for a truly great read.

23. Fit Foodie Finds
From snacks (healthy chocolate peanut butter muffins, anyone?) to one-pot meals (three-bean turkey chili, please), this blog has our food cravings covered. Lee Hersh is a fellow workout aficionado and yogi instructor who develops recipes with nutritionally sound (and mostly gluten-free) ingredients. And her enthusiasm is infectious. Just read her post on DIY almond butter where she gushes about the specks of vanilla bean in the spread and ends with a rousing, "Real food rules." Amen, sister.

24. Nom Nom Paleo
Unlike many food bloggers, Michelle Tam doesn't post dolled-up selfies with every recipe. Instead, her pigtailed avatar appears all over the site giving helpful tips in speech bubbles, comic-book style. It's a little aesthetic clue that Tam marches to the beat of her own Paleo drum. Another major difference is her degree in nutrition and food science, which, paired with her serious foodie know-how, have made her the Paleo point-person for various gourmand publications including Saveur, America's Test Kitchen, Serious Eats, and The Kitchn. But credentials aside, all it takes in one look at her recipe for porkitos (a.k.a. cripsy prosciutto chips) to know you're in good hands.

25. Sweet Potato Soul
The name says it all: This blog is all about real food prepared with heart and soul. Vegan chef Jenné Claiborne's recipes look so indulgent and appetizing, we believe her when she calls one cookie recipe "life-changing." And video tutorials for dishes like buttermilk waffles will take the worry out of vegan tricks like subbing flaxseeds for eggs. Recipes aside, Claiborne does an amazing job covering all the ways her revamped diet has improved her life—from better digestion to thick, healthy hair—carrying the banner forward for plant-powered peeps.

26. Skinny Taste
Blogger Gina Homolka outlines a simple formula on her site: "Exercise + a well balanced diet + good sleep = a happy life." And really, why complicate that? Her recipes for lasagna soup and gluten-free s’mores tartlets prove that eating a rainbow of whole foods is appealing to the eye, the palate, and the rest of your body too. Plus Homolka has a sense of humor and isn't above trying recipes from the 50 Shades of Chicken cookbook.

27. Naturally Ella
After her father had a heart attack, Erin Alderson (her initials are E.L.L.A.) broke up with fast food and all processed meat stuff, turning to fresh, seasonal vegetarian food. But despite ditching Big Macs, Alderson doesn't believe in being obsessive or counting calories. Her philosophy is simply to exercise and eat well. Given the result—beautifully photographed whole foods we want to gobble up immediately (cheesy BBQ loaded baked potatoes, we're looking at you!)—it's easy to see why her approach works.

28. Domesticate Me
Sure, the pictures are stunning and recipes look amazing (hello, ricotta pancakes with maple bourbon whipped cream). But what we actually love most about Domesticate Me is that the brains behind the bites, Serena Wolf, is just like us. The adventurous, food-loving, 20-something graduated college unsure of what to do next. After an airplane jump here and yoga stint there, Wolf landed at Le Cordon Bleu—humbly the No. 1 culinary school in the country. Since then, she’s been creating healthy, gourmet-yet-doable recipes (like this Caprese quinoa bake), and we can’t get enough. Oh, and she’s insanely funny too.

29. Minimalist Baker
Few things are more disappointing than finding what seems like the perfect recipe only to click and learn that it has more than 20 ingredients, several of which you’ve never heard of. Minimalist Baker keeps it real by sticking to 10 ingredients or less and limiting cook time to 30 minutes tops (hence the minimalist title). But trust us: Their recipes are far from boring! From baked falafel burgers to chocolate chip oatmeal cookie pancakes to chipotle tofu chilaquiles, the culinary duo (John and Kate) really know how to pack tons of flavor into simple and oh-so-delicious dishes.

30. The Roasted Root
Whether you eat Paleo, gluten-free, vegetarian, or none of the above, the recipes on this site will meet your dietary needs—and most definitely satisfy your palate. Taste aside, blogger Julia Mueller is also passionate about nutrition, which comes as no surprise when looking at her creations with a health-conscious microscope. And her photography is pretty impressive too! Broccoli salad and cauliflower fried rice has never looked (or tasted) so damn good.

31. Healthy, Happy, Life
It can be difficult to make vegan versions of classic creations like mac and cheese and pizza, but that doesn’t mean we should throw in the towel and stick to the likes of roasted veggies and salads (though both are delicious vegan meal options). Blogger and author Kathy Patalsky agrees, which is why she’s created hundreds of beautiful and nutritious vegan recipes that taste like a million bucks (and not like chewy or chalky meat- and cheese-free vegan nightmares). Though some of her dishes can be a bit more complicated to make, there are plenty of options that even the most novice chef can master. We’re huge fans of her sweet mango avocado toast, creamy Alfredo pasta (which is arguably easier than boxed mac and cheese), and vegan chocolate taco shake—and those don’t even scratch the surface of what she’s capable of!

Food and Nutrition

Must-Read Blogs 2015
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32. Examine.com Blog
Breaking down scientific research and the language in studies can be tough, and staying on top of health news can be equally as difficult—and time-consuming. Examine.com not only helps us stay in the know, but it also presents information in a way everyone can understand and relate to (like the unbiased truth about marijuana or the 10 biggest nutrition myths). Bonus: The blog covers everything you need to know about supplements so you don’t splurge on supposed wonder vitamins that you’ll end up peeing out (and reaping none of the “benefits”).

33. Food Politics
Don’t worry: Just because the blog has “politics” in it doesn’t mean it bombards readers with incessant information about how democrats and republicans are feuding—again. Instead, scientist and nutritionist Marion Nestle, Ph.D., M.P.H., shares important (and super interesting) food news like the future of chocolate and her musings on the free swag at the Academy for Nutrition and Dietetics’ annual meeting. Sure, politics is a prevalent theme, but Nestle hand-picks the good stuff and shares it in a way that’s much more stimulating than the latest study release. Sign us up!

34. Mark Bittman
It takes an insanely clever chef to bake a four-star dessert in less than 10 minutes—and on top of that, make it easy enough to teach novice cooks how to do too! Such is the genius of Mark Bittman, trend setter, New York Times journalist, bestselling author, and the brains behind hundreds of gorgeous and healthy recipes, which are prominently featured on his insightful website along with excerpts from his Times column. Gotta appreciate a man whose philosophy on healthy eating includes cheddar waffles with bacon maple syrup.

35. NPR The Salt
NPR is far more than an entertaining and informative collection of radio programs. It’s actually expanded a lot since it was founded in 1970—including the creation of The Salt, a food blog that covers everything from news to the science behind chocolate chip cookies to nitty-gritty health studies. If you’re looking to subscribe to the crème-de-la-crème of fun food info, this is it. After all, they did introduce us to the first ever Ketchup ‘n’ Fries plant—possibly our favorite creation to date.

36. BuzzFeed Food
From breaking the news about bacon-wrapped pizza to bonding over hanger issues with J. Law to doughnut recipe roundups that will no doubt make you drool, BuzzFeed is on top of all things trending (and insanely delicious) in the food world. But despite making us want to toss all of our health goals out the window and instead commit to a lifetime of ingesting food porn, the site is also full of legit information and encouragement to make healthier choices—like tips to make cooking easy. (And then you can always turn to us for super simple recipes!)

37. Authority Nutrition
We’ve all fallen for classic health myths. Sweetening recipes with agave makes them good for you, right? Well, not exactly. Authority Nutrition not only debunks the junk, but it’s also a great source for nutritional information you won't find on many other sites—like the science behind why low-carb diets actually work. The best part: Everything is science-backed and easy to understand, meaning your eyes won’t glaze over while reading overly complicated statistics and medical jargon.

Healthy Living

Must-Read Blogs 2015
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38. Mark’s Daily Apple
If you’re at all curious about that Paleo diet thing you may have heard about, Mark’s Daily Apple has you covered. But it goes way beyond just living like a caveman. Mark Sisson, creator of The Primal Blueprint lifestyle, also posts about how a calorie isn’t a calorie, why everyone should have a morning routine, weight regain, and so much more. Plus, each week he answers readers’ questions, making it feel like he’s right there with you, every step of the healthy way.

39. MindBodyGreen
While MindBodyGreen is a bit lacking on the scientific evidence for some advice and claims, we still love perusing it for its well-rounded approach to living a healthy lifestyle. With a balance of news and trends (like the latest on the juice and smoothie debate), fitness tips (push-up variations), and posts that make you stop and rethink your day-to-day (like why you should stop listening to your mind and follow your heart), there’s always something useful to read.

40. No Meat Athlete
Although Matt Frazier is vegetarian, his No Meat Athlete posts are filled with substance to help readers sustain a healthy lifestyle. From tips to find life balance to delicious smoothie recipes to reasons why scary goals are the best goals, the plant-eating enthusiast provides the tools for anyone—even meat eaters—to find the diet and lifestyle that works best for them while staying motivated to pound the pavement.

41. Q by Equinox
Q is every bit as fit and fab as Equinox, the gym it represents—and even if you can’t afford the membership fees, you can enjoy their great content. You’ll find expert fitness tips and fascinating videos (we still can’t get over the treadmill one from 2013), as you might expect, and there’s also nutrition advice plus lighter lifestyle content—who knew leg warmers were back?

42. Sonima
Sonima is all about living free and eliminating any self-imposed limitations physically and mentally. Whether you want guided meditations with Deepak Chopra, yoga routines, or in-depth takes on mindfulness for weight loss and redefining success, this beautifully designed blog agrees with Greatist’s take that you should make healthy choices because it makes you feel amazing.

43. fANNEtastic Food
Registered dietitian Anne Mauney’s journey from cubicle to nutrition counselor is an inspirational tale that got us hooked on her vibe and belief in intuitive eating, taking advantage of happiness-enhancing life experiences, and working hard to reach our running goals. Though sponsored posts on fANNEtastic Food can seem a bit abundant at times, we love that she eats like a human—pizza, Girl Scout cookies, ice cream. Nothing is completely off limits. That’s our kind of R.D.

44. Wellness Mama
While her target audience may be slightly older, Wellness Mama is still worth reading for millennials. She dishes out the hacks for health and home, from making DIY laundry detergent and makeup to turning mismatched socks into hand warmers. Just keep in mind that she’s not an expert, so while she does cite sources for some health tips, not all of them are 100-percent proven.

45. Eat & Run
With a stable of expert writers, most of the content on the U.S. News and World Report’s Eat & Run blog is trustworthy (though we’re occasionally leery of posts like post-breakup foods and they’re a bit behind on the trends). Tell us healthy ways to eat more chocolate and that diets shouldn’t tell us what not to eat, and we’re hooked.

46. The Paleo Solution
Don’t let the name fool you: Yes, Robb Wolf’s Paleo Solution is heavy on the popular diet, but rather than preaching about all things primal all the time, the blog also offers up a “let’s look at the facts” take on recent health headlines (like red meat causing cancer) plus advice for things like not letting stress ruin your performance and achieving your goals.

47. Summer Tomato
Quit dieting and start cultivating healthy habits you actually enjoy, Darya Rose says. The neuroscientist and Summer Tomato blogger knows chronic dieting sucks and provides actionable takeaways to help you find a “healthstyle” (a term we’re a bit sad we didn’t come up with first). We love her realistic take on weight loss, inspiring success stories, and weekly roundups of the latest nutrition news too.

Happiness and Wellness

Must-Read Blogs 2015
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48. Zen Habits
In a world filled with constant distractions (we know the willpower required to not check Facebook right now), Leo Babauta has written the book on what it means do less and be more present. But you don’t have to run out to the nearest bookstore, you can check out Babuata’s musings on his site, Zen Habits. In just a few years, Zen Habits has become the go-to blog on healthy habits and minimalism with popular posts on the savor discipline and the simple way to find your real source of contentment.

49. Mentality WOD
Lots of focus is spent on exercising our bodies, but what about our minds? That’s where Mentality WOD comes in. Taking a cue from CrossFit’s workout of the day, this site publishes quick and actionable workouts to improve your thoughts, feelings, and attitudes. Want to be more confident? List 10 reasons that you will achieve the goals you’ve set, ask friends to add to the list, and then read the list every day. The blog’s founder, Dawn Fletcher, is a firm believer that improved mentality will lead to better performance, whether it be in the workplace or on the playing field.

50. Daily Cup of Yoga
Some of us need a cup of coffee to get our day started. For others, a few asanas do the trick. Daily Cup of Yoga is for those who prefer the latter. It’s a blog written by casual yogis without the typical yoga-heavy jargon and teachings. Instead, the posts touch on topics like mastering meditation and showing gratitude in your everyday life.

51. Tiny Buddha
Sometimes life can feel like a never-ending struggle bus, from problems at work, with our friends, and even our family. Tiny Buddha is a blog (and a vibrant social community) where bloggers share helpful advice to deal with life’s most difficult situations. But Tiny Buddha doesn’t just focus on those downer topics. It also celebrates happiness, love, and mindfulness (and how you can achieve those things in your life).

52. TED Blog
TED Talks are inspiring, motivating, and above all else, teach us new things. The TED Blog does the same thing. In addition to sharing talks that are guaranteed to keep you glued to the screen (like these ones that are racier than 50 Shades of Grey), the blog also includes posts designed to make you smarter and better informed, from a comprehensive reading list to apps that make life so much easier.

53. The Minimalists
On the surface, Joshua Fields Millburn and Ryan Nicodemus had it all: good jobs, big homes, tons of gadgets, and enough discretionary income to always have a good time. But as they approached their 30th birthdays, they realized their 70-hour work week left them short on one important thing: room. We’re not talking about room in the literal sense, but rather room for growth, contentment, and chasing passions. So they took a 21-day journey toward minimalism and blogged about it. They attracted such a following that they’ve been blogging (and spreading the minimalist gospel) ever since.

Health

Must-Read Blogs 2015
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54. Weighty Matters
Yoni Freedhoff, M.D., director of the Bariatric Medical Institute, doesn’t let anything slide on Weighty Matters. He’s called out the Better Food for All campaign for giving shady tips, the media for misinterpreting a recent chocolate milk study, and one blogger for his take on soda taxes. But he’s not all about revealing the truth about everything related to obesity and healthy eating. He also shares weekly funny videos and has even given Coca-Cola kudos.

55. Hello Healthy
This new blog from the people at MyFitnessPal combines two of our favorite things: food and fitness. The blog is another way to grow the already impressively engaged MyFitnessPal community, by sharing delicious healthy meals (hello, pork and spinach pot stickers) and easy and effective exercises (this no-equipment living room workout has our name all over it). Our favorite posts are the video workouts, which include tons of helpful tips to make sure you’re doing every move correctly.

56. Precision Nutrition
It’s not surprising that a game-changing fitness company like Precision Nutrition would put together such a top-notch blog. We’re regularly blown away by the blog’s infographics that answer questions we all ask, like “Should you exercise when sick?” and “How do you fix a broken diet?” Most posts are written by John Berardi, Ph.D., one of the company’s co-founders, and are chock-full of straight-talking, actionable advice.

57. James Hamblin at The Atlantic
This doctor-turned-health-editor flexes some serious writing muscle (and sometimes even his biceps—gotta give the people what they want) over at The Atlantic. In a world where health stories are full of medical jargon, Hamblin writes in a way that non-experts can understand. Basically, when we’re getting confused about the latest health trends (What’s up with herbal supplements? Why are there so many options for cold medicine?), he’s the person we turn to. And we love that no topic seems to be too daunting for him to cover, from the Food Babe to female orgasms.

58. Science of Us/NY Mag
We live in a digital age where information gets thrown at you from every angle—by everything. Science of Us feels you, which is why it sticks to short health articles (we’re talking only a few paragraphs) with information that’s as concise as it gets. If you’re looking for a go-to place that sticks to the good stuff and gives it to you fast, this is the spot. And it’s written in the fun, witty New York magazine tone we’ve always loved, meaning you’ll actually want to read every piece, from our conception of the sexes to why you’re better at karaoke than you think. How many health sites can say that?

59. Chris Kresser
Chris Kresser has been studying and teaching alternative medicine for more than 15 years. He’s also the author of bestselling novel Your Personal Paleo Code and is often cited in notable publications like The Atlantic and NPR. So just what is it that makes Kresser so freakin’ awesome? We love that he frequently cites published studies (though he also discusses their flaws) and is all about empowering you to make healthier choices—ones that work for you (and your budget). He also creates amazing Paleo-friendly recipes like taro and bacon hash.

60. Stupid Easy Paleo
Sometimes the best recipes are the stupid-easy ones. And sometimes the best advice comes in the form of hard-hitting truth bombs instead of sugarcoated tidbits that don’t truly get you motivated. If those thoughts resonate with you, then Steph Gaudreau at Stupid Easy Paleo is the gal to provide a much-needed healthy kick in the butt. From nutritious, Paleo-friendly recipes (we’re obsessed with her plantain protein pancakes) to workout advice to food photography tips, she’s all about hacking your way to a healthy lifestyle—and doesn’t leave room for excuses. Though she’s not an expert in every area she writes about, her nutrition and science backgrounds are prevalent in all of her articles. Her philosophy may be stupid-easy, but she’s anything but stupid.

Written by Jeff Cattel, Tara Fuller, Maria Hart, Locke Hughes, and Hannah Newman. Research by Brittany Risher.

Friday, December 11, 2015

Repetitive Strain Injury

Repetitive Strain Injury
Repetitive strain injury (RSI) is a condition where pain and other symptoms occur in an area of the body which has done repetitive tasks (often the arms or hands). Repetitive strain means strain related to actions which are frequently repeated. Treatment includes stopping the task (if possible), improving the work environment, and other measures such as painkillers and physiotherapy.

What is repetitive strain injury (RSI)?
The term repetitive strain injury (RSI) is used to describe a range of painful conditions of the muscles, tendons and other soft tissues. It is mainly caused by repetitive use of part of the body. It is usually related to a task or occupation but leisure activities can also be a cause. Unlike a normal strain following a sudden injury, symptoms of RSI can persist well beyond the time it would take symptoms of a normal strain to ease.

You may also see the term overuse injury. This is a general name for conditions in which the muscles, tendons or soft tissues are used excessively but unlike RSI do not necessarily involve repetition of the same movement.

What causes repetitive strain injury (RSI)?
The main cause is frequent and repetitive movements of a part of the body - for example, typing, using a computer mouse a lot, etc. Other factors may contribute, such as poor posture whilst doing the movement, using excessive force whilst doing the movement and not having enough breaks from the task.

However, the precise reason why RSI develops is not clear. In many cases there is no swelling or inflammation and there are no other obvious problems which develop in the muscles or tendons, and yet symptoms develop. Also, it is not clear why some people develop RSI and not others who do the same repetitive tasks.

Research suggests that psychosocial workplace factors (which usually means stress at work) can also contribute to RSI. It may be that stress increases muscle tension and/or affects how the body feels pain in general.

Source:

Thursday, December 10, 2015

Why is Exercise Important?

Why is Exercise Important?

Have you ever heard the expression "use it or lose it"? It's true! If you don't use your body, you will surely lose it. Your muscles will become flabby and weak. Your heart and lungs won't function efficiently. And your joints will be stiff and easily injured. Inactivity is as much of a health risk as smoking!

Helps Prevent Diseases
Our bodies were meant to move -- they actually crave exercise. Regular exercise is necessary for physical fitness and good health. It reduces the risk of heart disease, cancer, high blood pressure, diabetes and other diseases. It can improve your appearance and delay the aging process.

Improves Stamina
When you exercise, your body uses energy to keep going. Aerobic exercise involves continuous and rhythmic physical motion, such as walking and bicycling. It improves your stamina by training your body to become more efficient and use less energy for the same amount of work. As your conditioning level improves, your heart rate and breathing rate return to resting levels much sooner from strenuous activity.

Strengthens and Tones
Exercising with weights and other forms of resistance training develops your muscles, bones and ligaments for increased strength and endurance. Your posture can be improved, and your muscles become more firm and toned. You not only feel better, but you look better, too!

Enhances Flexibility
Stretching exercises are also important for good posture. They keep your body limber so that you can bend, reach and twist. Improving your flexibility through exercise reduces the chance of injury and improves balance and coordination. If you have stiff, tense areas, such as the upper back or neck, performing specific stretches can help "loosen" those muscles, helping you feel more relaxed.

Controls Weight
Exercise is also a key to weight control because it burns calories. If you burn off more calories than you take in, you lose weight. It's as simple as that.

Improves Quality of Life
Once you begin to exercise regularly, you will discover many more reasons why exercise is so important to improving the quality of your life. Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life.

Full article here.

Wednesday, December 9, 2015

2-Week Workout Plan to Lose Inches

2-Week Workout Plan to Lose Inches
By Joe Vennare | For Active.com

You want to drop a few pounds and tighten up trouble areas, but you're not sure where to begin. How do you start your weight-loss journey?

It's simple, exercise. That's not to say that getting fit is easy, which would suggest it doesn't require any work. Exercise is work. You have to make the effort to select health foods and move more.

Lose inches and create a more active lifestyle with this two-week workout plan.

Laying the Groundwork
Let's be honest, lots of people plan to start an exercise program; but many give up. From the group that actually does start, only a portion of those individuals stick with their plan long enough to actually alter their lifestyle.

Why? There are two reasons. First, people never prepare themselves for a new exercise routine. What is the goal? How long will it take? People just show up at the gym without a plan. They go through the motions and a few weeks later give up because they don't see results. No plan, no goals, no progress, no results.

Second, people overestimate their abilities. Training twice a day sounds better than once. Training seven days each week is better than five. Right away people want to lift heavier weights, go on long runs, and bring more intensity to their workouts. This might sound great, but it's completely unrealistic and unsustainable. Going from relaxing to doing intense workouts is a recipe for disaster.

The trick to creating an effective routine is to be honest about your current fitness level. Ask yourself what are your goals, how long you will take to get there, and how much time you can commit to exercise? With those thoughts lingering in your mind, give this two-week exercise plan a try. Make these workouts work for you, on your schedule, and based on your fitness level.

More: 3 Steps to Accomplish Your Fitness Goals

Full article here

Tuesday, December 8, 2015

Overcoming Fear of Failure Facing Fears and Moving Forward

Overcoming Fear of Failure
Facing Fears and Moving Forward

Have you ever been so afraid of failing at something that you decided not to try it at all? Or has a fear of failure meant that, subconsciously, you undermined your own efforts to avoid the possibility of a larger failure?

Many of us have probably experienced this at one time or another. The fear of failing can be immobilizing – it can cause us to do nothing, and therefore resist moving forward. But when we allow fear to stop our forward progress in life, we're likely to miss some great opportunities along the way.

In this article, we'll examine fear of failure: what it means, what causes it, and how to overcome it to enjoy true success in work, and in life.

Causes of Fear of Failure

To find the causes of fear of failure, we first need to understand what "failure" actually means.

We all have different definitions of failure, simply because we all have different benchmarks, values, and belief systems. A failure to one person might simply be a great learning experience for someone else.

Many of us are afraid of failing, at least some of the time. But fear of failure (also called "atychiphobia") is when we allow that fear to stop us doing the things that can move us forward to achieve our goals.

Fear of failure can be linked to many causes. For instance, having critical or unsupportive parents is a cause for some people. Because they were routinely undermined or humiliated in childhood, they carry those negative feelings into adulthood.

Experiencing a traumatic event at some point in your life can also be a cause. For example, say that several years ago you gave an important presentation in front of a large group, and you did very poorly. The experience might have been so terrible that you became afraid of failing in other things. And you carry that fear even now, years later.

Signs of Fear of Failure

You might experience some of these symptoms if you have a fear of failure:

A reluctance to try new things or get involved in challenging projects.
Self-sabotage Add to My Personal Learning Plan – for example, procrastination, excessive anxiety Add to My Personal Learning Plan, or a failure to follow through with goals.
Low self-esteem or self-confidence Add to My Personal Learning Plan – commonly using negative statements such as "I'll never be good enough to get that promotion," or "I'm not smart enough to get on that team."
Perfectionism Add to My Personal Learning Plan – A willingness to try only those things that you know you'll finish perfectly and successfully.

Read full article here.

Monday, December 7, 2015

How to Take More Action: 9 Powerful Tips

How to Take More Action: 9 Powerful Tips
by HENRIK EDBERG

“It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”
Leonardo Da Vinci

To get things done you need to take action. Things seldom happen on their own.

But taking action can be difficult and hard. And so it’s easy to wind up in Lazyville or Procrastinationland a lot. How can you break out of such behaviour and develop a behaviour of taking more action?

Here are 10 tips that you’ll hopefully find useful.

1. Reconnect with the present moment.

This will help you snap out of over thinking and just go and do whatever you want to get done.

This is probably the best tip I have found so far for taking more action since it puts you in a state where you feel little emotional resistance to the work you’ll do. And it puts you in state where the right actions often just seem to flow out of you in a focused but relaxed way and without much effort.

One of the simplest ways to connect with the present moment is just to keep your focus on you breathing for a minute or two. Check out 7 more tips in 8 Ways to Return to the Present Moment.

2. Be accountable to others.

If you tell a bunch of people that you are going to do something then it will be hard to not do it. You don’t want to disappoint them. Or have to face up to them the next time you meet.

If you have a hard time getting going with something get some support. If you for instance workout, do it with a friend to motivate each other to take action – and actually go to the gym – when motivation runs low. Motivating each other and bringing enthusiasm when one of you is feeling low can really help to develop consistency and useful habits.

Think about how you can involve others to help all of you to take more action.

This tip works well. But it can put you in situation where you take action to avoid pain, to avoid judgement. And it can help you create pressure within yourself. Such a state may not always be the best one to be in to take action and perform well. One way to lessen such problems is to use this tip and then when you are about to take action you reconnect with the present moment to quiet negativity within yourself.

3. Be accountable to yourself.

In the long run a more consistent and perhaps healthier way to develop a habit of taking more action is to answer to yourself instead of others. To set your own standards and principles for how you will behave.

The problem with this one is that you are likely to cheat on yourself and rationalize how you don’t need to take action or follow your principles. When the social pressure of having to answer to others isn’t there it’s easy to slip and fall into laziness or procrastination.

But over time you can become more and more consistent with acting according to your own standards. I believe that one of the keys to develop this kind of thinking is to get off a dependence on external validation and be more internally validated. You can read more about that at # 8 in 9 Great Ways to Make Yourself Absolutely Miserable.

If you can develop accountability to your own standards then it can be more consistent than the one you get from relying on being accountable to others. It comes from within so it doesn’t have to rely on other, outer circumstances that may fluctuate.

It is also very useful to help you feel good about yourself and to help you grow. If you rely on being accountable to others and their validation then you may grow but also feel confined by what others expect from you. If you are accountable to yourself then you set your limits wherever you want them.

4. Lighten up.

One way to dissuade yourself from taking action is to take whatever you are about to do too seriously. That makes it feel too big, too difficult and too scary. If you on the other hand relax a bit and lighten up you often realize that those problems and negative feelings are just something you are creating in your own mind. With a lighter state of mind your tasks seems lighter and becomes easier to get started with. Have a look at Lighten Up! for more on this topic.

Read the full article here:

Sunday, December 6, 2015

Overcome the Fear of Failure With These 6 Questions

Overcome the Fear of Failure With These 6 Questions
In his book, A More Beautiful Question, Warren Berger interviews serial entrepreneur and writer Jonathan Fields, who tells us that asking ourselves: “What would I do if I knew I couldn’t fail?” is the type of question that makes us powerless. Instead, Fields says, we should ask these alternate questions. From Fast Company:

What if I fail–how will I recover? Often when we think about failure, Fields says, “we do so in a vague, exaggerated way–we’re afraid to even think about it clearly.” But if before embarking on a high-risk challenge, you visualize what would actually happen if it failed–and what you’d likely have to do to pick up the pieces from that failure–this can help you realize that.



What if I do nothing? The point being, when we take on a major challenge it’s often because we really need to change–and if we don’t go ahead with it, we’re likely to be unhappy staying put. Whatever problem or restlessness already exists may, in fact, get worse. “There is no sideways,” Fields says; if you’re not moving forward, you’re moving back.

The other questions Fields says we should be asking include: What if I succeed? What’s truly worth doing, whether I fail or succeed? And: in this failure, what went right? If you’re faced with a frightening decision today, you need to ask (and answer) these questions.

Full article here:

Saturday, December 5, 2015

Get fit, not fat, this Christmas


Get fit, not fat, this Christmas

The festive season is upon us, and that can only mean diet debauchery, abandoned fitness regimes and six-hour TV marathons. But it doesn't have to be this way. With a little forward planning and a smidgeon of self-discipline, it is perfectly possible to enjoy a happy Christmas and enter the New Year feeling fit, not fat.

"Many people fall off the exercise bandwagon at Christmas, or rule out the idea of getting into shape during the festive period, assuming there is no point in starting until the New Year," says award-winning fitness consultant Dean Hodgkin. "But given that one of the biggest barriers to exercise is lack of time, a break from the usual routine can provide the ideal opportunity to begin or maintain physical activity." Staying active over Christmas not only reduces your chances of gaining weight, it also helps energise you, reduces stress and gives you a break.

Exercising first thing may entail getting up a little earlier than normal, but it does ensure that you get your workout done before other commitments and crises get in the way - and it will kickstart your metabolism for the rest of the day.

Workouts don't need to be long to be beneficial. "If you're prepared to work hard, you can fit a super workout into just a 30-minute window," says Hodgkin. It's a trade-off between duration and intensity: recent Australian research found that 20 minutes of high-intensity interval training burned more calories than 40 minutes at a steady state. And if time is of the essence, you can even break down your daily exercise into short bouts rather than opt for one single prolonged session (research shows that activity bouts as short as 10 minutes are effective).

If an influx of family and visitors make it difficult to do your usual workout (say, a gym visit or a solitary run or bike ride), try to get everyone involved in something seasonal, like ice skating (click here for a link to the UK's top ten seasonal ice rinks) or a winter walk. The Ramblers' Association Festival of Winter Walks has a programme of more than 300 walks nationwide between Boxing Day and 3 January, open to all and ranging in length and difficulty.

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You can rig the odds of getting guests outside in your favour by buying gifts that are just begging to be roadtested. "Bikes, scooters, in-line skates, footballs and Frisbees are all good options," says Hodgkin.

If you can't drag yourself - or anyone else - outdoors, look for indoor alternatives to slumping on the sofa. The ubiquitous Wii-Fit Plus - currently at the top of the UK gaming charts - offers a realm of opportunities for hitting virtual tennis balls and punching invisible targets without leaving the living room, or try one of the latest exercise DVDs (this year's seasonal batch of celeb-endorsed releases includes Davina McCall's Davina Fit and EastEnder Jessie Wallace's Look at me now). Or there's always good old-fashioned Twister.

As far as timing is concerned, it's better to schedule activity in after eating, rather than before. Research from Old Dominion University shows that post-prandial exercise attenuates the glycaemic effect of food, minimising blood sugar spikes and dips and reducing the likelihood of further snacking later on. Gentle after-dinner activity also helps to support digestion a lot more than nodding off in an armchair does …

Full article here:
http://www.theguardian.com/lifeandstyle/2009/dec/11/get-fit-not-fat-christmas


Friday, December 4, 2015

How to change my POV about getting out of my comfort zone

Shopping and yard work are quite the workout.  Last night I spent at least 3 hours, shopping, pushing, walking, climbing stairs, and lifting heavy bags.  I have no idea how many calories I have burned, but I know that I have burned more than enough to exercise.  Tomorrow I will be doing even more exercise.  Doing at least 2 hours of yard work.  Going out back and doing yard work will burn at least 400 calories an hour.  I may be off, but any amount of calories will be good enough for me.  Maybe instead of seeing things as chores, I should finally see shopping and yard work, especially, as opportunities to do something outside of my comfort zone.  Also, a little movement doesn't hurt, either.

Tuesday, December 1, 2015

It can and will be done

As I was reading yesterday's post, I come to the conclusion that I have little to no confidence in myself.  I am severely lacking in that department.  I could not at one time find something to do. My nutrition counselor is right.  It is up to me.  I have to learn how to take initiative and I have not.  I have not made any plans to exercise even.  It will be in another blog.  What do I like to do?  Well, I do like to walk, use gym equipment, and at least try to learn about dancing.  Zumba is not easy, but it was quite fun.  Maybe having a little bit of fun does not hurt. Maybe I am being a stick in the mud. Whatever the reason or key may be, I admit that I have a lot of work, and a lot of learning to do.