When deciding what weights to use, choose so that the last 2 reps are difficult, but you still maintain good form.
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Posts Tagged ‘positive thinking’
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January 26th, 2010
Excuse Busters /// 1 Comment ///
By Beth Leermakers
Excuses are negative thoughts that give you permission to eat unwise foods and/or “take a break” from your physical activity routine. Giving into these excuses interferes with achieving your set personal goals.
Read the excuses below and the strategies you can take to overcome these negative ways of thinking.
I can’t eat healthy when you-know-who can eat whatever they want.
In reality, you can choose to make better food choices, regardless of what you-know-who eats. You’re not you-know-who, and you can’t eat whatever you want, anytime you want, without gaining weight. You have to decide whether you want to eat like you-know-who and stay overweight or make healthier choices and lose weight.
I don’t have time.
People make time for activities that are truly important to them. Finding the time to exercise is about making it a priority; for example, do you make it a point to catch your favorite TV show each night? Do you surf the net for an hour everyday? Find an exercise you enjoy and set aside the time each day for this activity. If you can’t find a large portion of time during the day, break it up to 15 minute segments. Schedule it into your Blackberry just as any other appointment and you will be sure to get it done!
I don’t have the energy.
Fatigue is usually mental and not a physical state. Exercise can energize you, release endorphins and reduce stress, helping you feel better at the end of a long day. For many people, the hardest part of any exercise routine is getting started. Make a deal with yourself to do just five to 10 minutes. After you get moving, chances are you will keep going.
I can’t worry about myself while I take care of my sick mother and kids.
Not only will exercise create an outlet for stress, it is important to remember you must first take care of yourself before you can care for others. If you get run down and become sick, who will take care of everyone else? Taking time for healthy behaviors also sets a good example for your children and will encourage you to stick to your own goals. Try waking up 30 minutes early, exercise and start your day with an energy boost and a bit of self meditation.
It’s only one more cookie.
Eating one or two cookies with regular infrequency can be part of your eating plan. However, for some, eating one cookie leads to another and another… If you have difficulty limiting your cookie intake, it might be better not to keep them in your house, at your desk, etc. When you find yourself craving that cookie, whatever type it might be, go the bakery and buy a single cookie. If you try to satisfy your craving by eating something else (and then another something else) you may wind up eating the cookie as well!
I deserve to eat this because I have had a hard day.
Using food as a treat or reward may have contributed to your weight gain. If you eat ‘this’, you may feel better short term. However, you might wind up feeling guilty later. Instead of eating, try to find other non-food related ways to relax or treat yourself. For example, you may a take a hot bath and listen to music, go for a walk, or buy yourself a new book or CD.
When you catch yourself using these excuses, you may want to reevaluate the importance of your personal goals. Challenge yourself! Instead of coming up with excuses, make a list of reasons why you do want to exercise and eat right!
“If you don’t like something change it; if you can’t change it, change the way you think about it.”
- Mary Engelbreit
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December 7th, 2009
Exercise YOUR Motivation /// No Comments ///
By Cheney
By: Jeff, H3 Program Intern
Note: This is Jeff’s last week here as a Program intern at H3. We will miss him greatly — and so will the readers of H3 Daily.com! All of us here at H3 would like to say THANK YOU for a job well done! Make sure to leave Jeff a note before he heads back to the ‘real world’.
There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within. No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan. The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.
Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.
We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction. There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.
For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.
1. The feelings you get after a solid workout. After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?”
2. Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!
3. You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.
4. Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.
5. Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.
6. Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.
7. Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.
8. Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.
9. A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.
10. Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!
That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.”
~Bill Phillips~
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October 21st, 2009
Conquering the Gym Fear /// No Comments ///
By Cheney
By Jeff, H3 Program Intern
We’ve all been there. Faced with taking a new class or starting a new job – these experiences not only expose us to an entire new group of people, but fears of the unknown and the uncertainty factor tends to set in. Fascinatingly enough, these same fears go hand in hand with becoming a new member at a gym.
What will people think of me? Will I fit into the mix? What if I can’t perform up to everyone’s level? Will they stare, laugh?
All sensible questions, yet we must understand that these butterflies are typical for every single new experience.
Every now and then, a class is offered here at H3 to help Guests overcome fears of the gym that may be colluding in their minds.
The basis of the “Overcoming Your Fear of the Gym” class is to allow Guests an open forum to not only discuss their personal fears, but provides a few definite tips for conquering gym uncertainties. Below is your quick guide to tackling any qualms before joining the ranks of your local fitness facility.
- Before you join a gym, try out a free session. This will allow you to gain a feel of the environment with a one day trial pass.
- Choose a health club with a relaxed atmosphere. A place where you feel comfortable, a local YMCA is a great option!
- Make sure you are familiar with the fitness equipment. Fluency in equipment lingo leads to immediate gym confidence. Most gyms provide an orientation on gym equipment upon joining – if not, don’t be afraid to ask!
- Stick to the fitness equipment in which you feel most comfortable. This boosts motivation and allows for the best of workouts.
- Organize your routine before you walk in the door. An exercise plan keeps you focused and zeroed in on your workout.
- Participate in group fitness classes. This is an excellent way to meet other members and become oriented with the facility.
- Go at the least crowded time. Before anyone else is awake, kick start your day with a morning workout.
- Find a gym buddy. It’s a lot more difficult not to show up when someone else is depending on you.
- Check your priorities at the door. Exercise is for your benefit, leave worries of what other people think outside.
- Focus on your own workout by tuning others out. Find an exercise trance, bring an Ipod or mp3 device!
- Focus on personal targets. Set goals, write down what you hope to achieve by attending the gym.
- Hire a personal trainer. They’ll not only teach you all the exercises, but motivate you positively!
That’s the inside scoop folks. Therefore, take what you will and run with it or power walk it! It’s certainly understandable to be faced with these qualms; it’s a part of life. Recognize that your thoughts are beyond a doubt greater than others around you.
It is an admirable accomplishment to break out of the comfort zone and block out these gym fears. When it all boils down, we hit the gym for ourselves, no one else. We are there to improve our personal lifestyles and that is what we must remember.
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September 9th, 2009
A joke a day keeps the doctor away… /// No Comments ///
By Cheney
Laughter has health benefits…no joke! Take a look at a few of the benefits — and then get your laugh on with a few ‘healthy’ jokes.
Short – Term Benefits
Not only do a few giggles release the tension and stress, but actually stimulate physical changes in your body.
- Stimulate your organs. Laughter increases your oxygen intake, stimulates your heart, lungs and muscles. End result: releases feel-good endorphins from your brain.
- Activate and release your stress response. By laughing – you actually increase your heart rate and blood pressure giving you a relaxed feeling.
- Soothe tension and stomachaches. Laughter can also ease digestion and stimulate circulation, which helps reduce the physical feeling of stress.
Long – Term Benefits
- Improve your immune system. Positive thoughts activate responses that actually help fight stress and potentially more-serious illnesses.
- Relieve pain. Laughter actually causes your body to produce natural painkillers. Say good-bye to tension headaches!
- Increase personal satisfaction. Laughter can make a negative situation a little bit easier. Turn that frown upside down!
Try these jokes on your family and friends — I’m sure you will get a good laugh!
Q: Why couldn’t the sesame seed leave the gambling casino?
A: Because he was on a roll.
Q: What did the mayonnaise say to the refrigerator?
A: Close the door, I’m dressing!
Q: What’s the worst thing about being an octopus?
A: Washing your hands before dinner.
*Source: Mayoclinic.com
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August 17th, 2009
Guest Blog: Charlotte, H3 Program Intern /// No Comments ///
By Cheney
The Small Things Mean the Most
When you look at a fine painting and take it all in, it’s beautiful. After a minute of staring, you may start to notice the small things in the painting that make it so breath-taking. Well, trying to be healthy and losing weight can sometimes seem a little daunting, especially when you want a slice of chocolate cake on Girls’ Night Out. But that’s just because you can yet see the result, the painting you are becoming.
A friend once told me, to make it through the hard times, make a ‘small successes list’. Every time you accomplish something on your road to a healthier lifestyle, write it down. The next time you’re feeling blue, losing that motivation, or feel like your failing, you can pull out this list and remind yourself just how far you have come.
Here is a sample of what’s on mine:
- I ran for 20 minutes today.
- I haven’t touched ice cream in over a month (it’s a big weakness for me).
- I went to workout in the snow.
- I resisted splurging when I didn’t get a good grade.
- I had to go get some new summer shorts, all the old ones are too big.
- I can see my collar bones.
- I ran a 5K today.
- I tried a new veggie, eggplant, and I loved it.
- I had to get rid of some of my shirts today, they look to big.
- I went out to eat and didn’t splurge on calories.
- My friend told me I look like I’m thinner today.
I try to put as many things as I can on it. When I’m thinking of having that ice cream or feeling that I am not doing well enough, I pull it out. Try it for yourself, start writing down what small things have made the painting of you breath-taking. And remember as Curt Brinkman said, “Don’t give up what you want most for what you want now”.
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August 14th, 2009
Hear Ye, Hear Ye /// 1 Comment ///
By Cheney
All the buzz from the world this week…
Time to Get Buff, Breast Cancer Survivors
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July 24th, 2009
Attitude of Gratitude /// 2 Comments ///
By Allie
Last night I read a chapter in Victoria Moran’s book, Fit from Within, called “Develop an Attitude for Gratitude.” She suggested writing down 10 things that you are grateful for every morning as gratitude leads to happiness and pleasant sensations. Without gratitude, it is easy to fall into a self-pity trap that can lead to, well for many people, reaching for food.
Well here goes!
I AM GRATEFUL…
1) For my loving family for supporting me, always.
2) For my strong and healthy body. It can do so much more than I give it credit for. Why do I spend time fretting over certain parts of my body when I can marvel at its incredible ability to keep my heart pumping and blood flowing, while fighting off diseases!
3) For Maggie (my fellow intern) for letting me ride her bike to the beach to write this all down…and for being an amazing friend!
4) For the opportunity to spend a summer living on Hilton Head Island.
5) For my education.
6) That I have food to eat every day of my life.
7) For my wonderful friends that listen and genuinely care.
8 ) That I love to eat veggies because so many picky eaters are missing out on some good stuff!
9) For electricity and running water. We never seem to be grateful for it until the lights go out or we’re in the wilderness needing to go!
10) That it’s FRIDAY!!
Not gonna lie, I felt the happiness and pleasant sensations while writing this all down at the beach last night….the location helped 
This was my favorite part from the chapter: Eventually you may even be grateful for having had a weight problem, because in finding your way out of it, you grew in compassion and learned to trust.
What are YOU grateful for today?
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July 14th, 2009
Hello Everyone! /// 1 Comment ///
By Allie
Hello all past, present and future H3 Guests! My name is Allie and I am interning here at Hilton Head Health this summer. You can read more about me in the “About Us” section. Whether you came last week or three years ago or you are hoping to come in the near future, this blog will give you the information to help you stay on track and continue living your healthy lifestyle.
What will be on here?
Posts will feature workouts to try, current events/research finds, tips, guides (i.e. dining out, grocery shopping), recipes, success stories, H3 updates, tutorials, videos and much more—all with a personal touch. However, I want to post what you all want to read! Feel free to suggest content that you would like to see on this blog by making a comment on a post or by emailing me at getinspired@hhhealth.com.
Be sure to check back daily, weekly, or whenever you need a nudge in the healthy direction. Use our blog as part of your morning routine—that way you start your day with the right mindset. Sometimes all we need is a good start to the day.
So please follow me on this journey—to spreading health and happiness!
Take care,
Allie
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