Tips to Help You Stick To Your Fitness Resolution

Tips to Help You Stick To Your Fitness Resolution

Here we are the beginning of a new year. Every January comes with a sense of renewal for many people. A common theme amongst individuals is to create a resolution involving things they would like to change or achieve in the coming 365 days.

One of the more prevalent resolutions involves fitness. Whether it be to simply improve overall physical appearance, get healthier or maybe just become stronger, a vast amount of people base their resolutions around some facet of physical fitness.

Unfortunately, the majority of New Year’s resolutions fail. The fiery motivation felt in late December to mid-January begins to wane and by February, people find themselves at the same place they were the year before.

Fitness goals are notoriously prone to not being fulfilled. If you’ve ever spent much time in a gym, you know the routine. For the entire month of January, there is often a line at every piece of equipment in the building. The local fitness facility begins to resemble Times Square.

Advertisements flood the media with discount gym membership rates, dietary supplements and all sorts of shiny new pieces of equipment promising to transform your body in a short amount of time.

In this article, we are going to break down a few tips that will hopefully allow you to fulfill your fitness goals for the New Year. If you can set yourself apart from the statistics, you will undoubtedly thank yourself next December when you are reveling in your progress while others are starting the typical, “maybe next year” routine!

  1. Keep Things Simple

When embarking on a new fitness journey, it is so easy to become overwhelmed. Contemplating which workout routine to start, what foods to eat, even the outfit to wear to the gym can get in the way of your overall goal. Fitness, as well as life in general, is best kept simple.

The best workout routine is the one you will stick to, period. Similarly, your nutrition should not be rocket science. You know what foods are good for you and what is junk. The biggest determining factor pertaining to your success in fitness is consistency.

2.Set Reasonable Goals

The media does a remarkable job of making drastic body transformations seem like an overnight process. We are constantly bombarded with images and television commercials promising that if you buy their equipment or take a certain supplement, you will look identical to the models used to promote these products.

Even more comical is the timeframes reported by these advertisements. How many times have you heard, “In just 15 minutes per day, 3 times per week, you will finally have those six-pack abs?” This is all nonsense, as physical changes to your physique do not work this way.

Fitness is about the long game. As you begin your journey, it is critical to realize that while you WILL see progress, it doesn’t happen overnight. Therefore, instead of planning on going to the gym 7 days per week and eating nothing but rice and chicken from a Tupperware container, set goals that you can stick to.

Start small, like holding yourself accountable to 3 workouts per week and avoiding your favorite late-night junk food.

3.Develop A Strong “Why”

As we have already discussed, fitness is about consistency. Remember this, the incredible sense of motivation and enthusiasm you feel at the start WILL come and go. If your only goal to work out is to “look better,” there are going to be a lot of days in which that is simply not enough.

If you are going to stick to your fitness goals this year, developing a reason why that is strong enough to stick it out when the motivation cools off, the excitement isn’t there and you’d much rather stay in and watch television instead is MANDATORY.

Your “why” has to be unique to you. Find whatever that is and use it to push through the hard days!

5 Daily Habits of Successful People

5 Daily Habits of Successful People

Do you long to be a success in some field? Maybe there is some financial, physical or work goal you are pursuing. When you reach a goal, do you set your sights on some other achievement? If so, that is natural. Humans have an ongoing desire to set goals and work to achieve them. In other words, you are hardwired to seek success. (more…)

Do you long to be a success in some field? Maybe there is some financial, physical or work goal you are pursuing. When you reach a goal, do you set your sights on some other achievement? If so, that is natural. Humans have an ongoing desire to set goals and work to achieve them. In other words, you are hardwired to seek success. (more…)

Does Hypnosis Work for Weight Reduction and Management and if so How?

Since I have produced my “The Perfect Size Just for You! set of hypnosis audios I have had lots of people ask me “Does Hypnosis for Weight Reduction and Management work and if so How?   So I here is my explanation on whether it works and how it works?

So my question to you first and foremost is “Why do you jump on every weight-loss product that comes on the market without questioning if there is scientific evidence it works or if it is safe but if Hypnosis and weight reduction and management are mentioned in the same sentence you want evidence and question if it is safe!” Something to think about.  Now listen to the video.

The Dirt On Clean Eating

The Dirt On Clean Eating

This article was written for the https://www.hcf.com.au/content/hcf/home by Roseannah Shelson

We see the term ‘clean eating’ everywhere – in celebrity interviews, Instagrammed breakfasts, podcasts and diet books – but what does it mean, and is it healthy?

Rosannah Snelson
June 2017

Whether it’s sugar-free, organic, paleo or raw, every day we’re bombarded with advice on how to eat ‘clean’ and be healthy. The messages are often confusing, not to mention conflicting.

“There is general societal confusion around health, and if you take on board every bit of health literature out there, ultimately there’s nothing left to eat,” Sarah McMahon, Psychologist at BodyMatters Australasia said during a Radio National interview.

“There are a lot of diets and theories around food – raw movement, veganism, clean and pure eating – where there isn’t a great deal of research,” McMahon warns.

In today’s media environment just about anyone with an audience – from a chef or model to a blogger or TV personality – can offer advice on nutrition, despite being unqualified. This can lead to people making uninformed and unsafe decisions about their diet, and creates a culture where disordered or abnormal eating is largely normalised.

What is clean eating?

There’s no scientific definition of ‘clean eating’, but it seems to be based on healthy choices – eat plenty of wholegrains, fruits and vegetables; reduce salt, sugar and alcohol; and eliminate processed foods. The crux of clean eating is to consume food the way nature delivered it, or as close to this as possible.

Dietician Susie Burrell says, “Generally, the clean eating recommendations are a harmless, if not beneficial, dietary choice. It’s when people take it too far – cutting out all carbohydrates, sugar, dairy, grains or legumes for example – that clean eating can result in a number of dietary deficiencies.”

Health experts are so worried about the rise of obsessive eating that in 1997 they coined the term ‘orthorexia’, which means “fixation on righteous eating”. The main difference between orthorexia and anorexia is the fixation on perceived health, rather than weight loss, however weight loss often follows. People with orthorexia are obsessed with eating only foods they judge to be healthy; but the irony is that their health can actually end up suffering.

“This is one of the paradoxical elements of orthorexia, that someone is in the pursuit of health but the illness itself makes them unhealthy,” McMahon said.

The risks of clean eating

In the mind

Let’s start with the name. By defining some foods as ‘clean’, it implies that other foods are somehow ‘dirty’ or ‘bad’, and this isn’t a good mindset when it comes to healthy eating.

“Nutrition is complex; it’s not as simple as sorting foods in categories of good and bad and eliminating those seen to be ‘dirty’ or ‘impure’. Healthy eating is about a balanced approach to food and not demonising any particular food group,” Burrell reminds us.

While attempting to improve your diet is generally a good thing, if obsessive food behaviour starts to occupy too much of your time, or causes you stress, it may be masking other issues and you should seek professional advice.

“When diet and exercise habits start to negatively impact other areas of life, whether it be relationships, mood or anxiety over eating out, this is when we start to get concerned,” says Burrell.

Disordered eating conditions, such as orthorexia, can lead to a clinical eating disorder so if you think your attitude towards food has become unhealthy or obsessive, seek out help. Even if your GP isn’t a specialist in eating disorders, they can be a good first stop. Your GP can provide a referral to a dietician with specialised knowledge in health, nutrition and eating disorders. The Butterfly Foundation of Eating Disorders can help if you’re worried about your child or a loved one.

In the body

Generally, any diet that recommends cutting out entire food groups should be carefully examined – unless you have a medical reason to do so (e.g. lactose intolerance or coeliac disease). By excluding sugars, carbohydrates, dairy, or anything else, you run the risk of depriving yourself of important nutrients and upsetting the way your body functions.

In the case of sugar, most people can benefit from reducing their intake of processed sugars but “it’s when this obsession turns to all sugars, including starchy vegetables and fruits, as well as the majority of carbohydrate-rich foods like rice, bread, cereal, pasta, legumes and grains, that our nutrition starts to be negatively impacted,” says Burrell.

Avoiding fruits and vegetables is also a concern as this can cause your fibre intake to drop dramatically, particularly the types of fibre required to keep your bowels working well.

“When intake of fibre reduces initially, you’re unlikely to notice any significant change. But over time it’s common to see changes to bowel habits, reduced energy and feelings of fatigue,” says Burrell.

Avoiding carbohydrates can rapidly deplete fat stores, resulting in fast weight loss. While this initial effect may seem encouraging, it’s unhealthy. Your body may not be technically ‘starving’, but abnormally low levels of carbohydrate affect metabolism, appetite and cognitive functioning. When you begin eating normally again, you can experience rapid weight gain as your body clings to the extra calories.

“For some, this can lead to years of unhealthy dieting and a bad relationship with food,” warns Burrell.

Dairy is important for getting enough calcium and reducing your risk of weakened bones (osteopenia) and osteoporosis. If you can’t tolerate dairy and have been medically recommended to avoid it, seek advice from your dietitian on how to keep your calcium levels safe.

“For months you won’t notice any change, but as your body starts to realise it isn’t getting enough calcium, it’ll start to slow down some other functions, such as regulating muscle and heart functioning and nerve transmission,” says Burrell.

The bottom line

We live in a culture where diet messages are everywhere and anyone can spruik nutrition advice. It’s important to recognise that while well intentioned, being ‘too good’ can actually become a bad thing for your health and wellbeing.

“When things seem too good to be true, they usually are. Most extreme dietary changes, especially if they involve cutting out food groups, will have consequences. A balanced diet is still the way to go,” says Burrell.

McMahon agrees: “One of the main things we can come back to is the idea of moderation and balance.”

For more information and tips on a healthy diet according to the recommended guidelines, visit the Eat for Health website.

For information or support about eating disorders, contact the Butterfly Foundation for Eating Disorder’s National Helpline on 1800 33 4673 (Mon – Fri, 8am – 9pm AEST).

(more…)

3 Steps to Creating New Habits

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Let’s talk about forming new habits. We all have times in our lives where we intentionally want to change our behavior for the better and create new habits for ourselves. This could be getting in the habit of eating healthier and drinking more water. Or it could be moving more and taking the dog for a daily walk. Or it could be work related, or spiritual, or… There are so many areas in our lives that could be improved and made easier if we created new habits. (more…)