How to Trick Yourself into Liking Exercise

 

Are you one of the millions of people out there who dreads working out? It’s normal to feel that way at first. When you get used to it, you will start to enjoy your pursuit of fitness, but it is convincing yourself to start that is the hard part. There are plenty of ways to talk yourself into liking something. After all, fake it until you make it, right? Here are a few ideas to get you started:

 

Start Small

You don’t have to hit the gym for an hour your first time out. Studies show that even fifteen minutes of low intensity exercise – like walking – per day can boost your mood, stabilize weight, and give you more energy. You can do anything for fifteen minutes!

 

Do Something You Enjoy

Exercise does not have to be torture. It doesn’t mean you have to head to the gym and use exercise machines or exhaust yourself following the latest insane exercise video. You can meet a friend at the park for a jog or just take your dog for a walk. If you love dancing, take your partner out to the club for the evening. In the summer months, hitting the pool is a great idea. You can work out while working on your tan.

 

Reward Yourself

When you pair something you don’t love with something you do, it can make you associate feelings of pleasure with what you don’t like. After a workout, give yourself a treat like taking in a favorite movie or reading a good book. Just don’t reward yourself with a hot fudge sundae or anything else that can sabotage your fitness plan.

 

Make Your Time

Your workout should make your feel happier and less stressed out. This is something you are doing for yourself and not anyone else. Listen to your favorite music or an audiobook on sweat-proof headphones like BlueBuds X from Jaybird, which are designed to withstand any workout routine. If you are attending a gym, you can even watch a favorite TV show while working out. Figure out a way to make your workout time all about you.

 

Exercise does not have to be the daunting enterprise we make it out to be in our heads. Exercise should fill you with joy, not dread. Therefore, approach it from that perspective. If you are pressed for time – or dying after just a few minutes – then keep it short and sweet. Do something fun rather than boring, so you will really look forward to exercising. Reward yourself for finishing the workout. It doesn’t matter how long it was, what it was, or even if you lost any weight. What matters is that you did it. Finally, remember that your workout is for you and you alone. Pamper yourself with an experience that is all about you.

 

Categories: exercise, how to, liking

How to Keep Off the Pounds This Holiday Season

 

 

Fighting the battle of the bulge during the holiday season isn’t easy, but itdoesn’t have to feel hopeless. This season, use a little forethought in your planning to have a great celebration without packing on the pounds. Here are a few tips to get started.

 

Portion Control is Key

Plan your portions. Rather than just heaping anything and everything that looks good onto your plate, take two minutes to create a little pre-meal mental checklist. Decide what you want or need out of your meal before you serve yourself. Have you gotten enough protein today? Are you already at your limit for sweets? Have you had enough fruits and vegetables? Then build your plate based on how you answered your daily checklist questions.

 

Understand that food is food, and not a reward or just a comfort item. Yes, food tastes good, and yes, being full feels good. But at its core, food is just fuel for our bodies. You wouldn’t keep pumping gas at the pump when your tank was full, would you? According to Intermountain HCG, if you’re taking hcg oral drops to control your weight, this rule is especially important. It’s going to take some portion control on your side to keep your weight where you want it. Keeping this reality in mind instead of issuing yourself a free pass because it’s the holiday season, will go a long way to maintaining the weight you want to see next June.

 

Does this mean you should deprive yourself of a slice of pumpkin pie with whipped cream? Of course not! It does mean you should deprive yourself of eating a huge slice of pumpkin pie with tons of whipped cream multiple times a week from November through January.

 

Sample Everything Guilt-Free

A fantastic way to keep the weight off this winter is to just fill up on the healthy stuff first. You can sample everything available only after a full serving of salad, and a full serving of vegetables or fruit. Treat the rest of your meal as small tastes rather than a full plate. You’ll be surprised to find you’re satisfied after only a few minutes, you got to enjoy your favorite flavors, but you’re not stuffed and bloated. This approach directly translates into the numbers you see on the scale and the way your pants fit. It’s a way of looking at food that you can rely on all year through.

 

If, during the holidays, you’re worried you can’t control how much healthy food will be served at functions you attend, bring your own. In addition to whatever you may be asked to bring, no one is going to balk if you turn up with an extra veggie side or salad mix for the gang!

 

Categories: holiday season, how to, keep off the pounds

How To Stay Fit When You Are Recovering From An Injury

 

Whether you are a competitive athlete or a weekend warrior, dealing with an injury is painful and emotionally grueling. Depending on the location and severity, an injury could result in weeks or even months of recovery and a major interruption in training. There are some things you can do to stay fit while recovering from an injury. However, make sure to consult with a medical practitioner.

 

Cross Training

Depending on the location of the injury, focus on the uninjured areas with weight training or choose activities that recruit other parts of the body. If the injury is located in the legs, hips, or back and reduces the ability to stand or balance properly, try alternatives that allow sitting. Upper body injuries do not interrupt walking or running, but could interfere with cycling and strength training routines. Opt for additional lower body exercises.

 

KT Tape

Although the method has been around for more than thirty years, the popularity of KT Tape continues to demonstrate efficacy for recovery and pain reduction while maintaining exercise. KT Tape is specifically designed to provide pain relief and support so you can continue to perform your best. It can also be worn in in water and withstand heat and sweat.

 

Rest

Perhaps the most difficult part of recovery is taking adequate time off to rest, but it is critical. Working through the pain could exacerbate an injury especially if it is due to overuse or over-training. This might be an opportunity to reevaluate a training program and to check for muscle imbalances or confounding postural issues.

 

Healthy Diet

Injuries derail an exercise regime, but should not interfere with other positive lifestyle choices that promote recovery and overall fitness. Continue to eat a diet that is rich in whole grains, fruits, vegetables and healthy fats. It’s also critical to stay hydrated, whether you are working out or not. Be sure to drink enough water and limit sugary drinks like soda.

 

Try Something New

An injury tells us something is wrong, and it may be time to try something new. Gyms offer a plethora of equipment options such as elliptical, rowing, cycling machines and swimming pools. Deep water running, using a floatation device, maintains cardio vascular fitness with the added benefit of working the entire body and is joint friendly.

 

Injuries disrupt training and may be difficult to accept, but do necessarily force a cessation in exercise. Furthermore, adhering to medical protocols, ensuring sufficient time for full range of motion and function, and a consideration of alternatives like cross training generate faster recovery and help to stay fit.

 

Categories: how to, Injury, Recovering, stay fit

How To Decide If A Job In The Health Industry Is The Right Fit For You

Jobs within the healthcare industry will always be in demand, and this is why so many employees flock to positions ranging from ER doctors and nurses to pain management specialists and pharmacy doctors. For those that are still choosing their own career path, here are a few things to consider when deciding if a job in the healthcare industry is right for you.

Research the Industry

According to the Bureau of Labor Statistics, the healthcare and social assistance industries continue to grow every single year and contain some of the highest paying careers. That being said, it is also a complex industry with a vast array of job types, and this is what makes extensive research so vital. Those looking to join this field must consider what niche they would like to explore and how their personal strength and weaknesses will affect that career choice.

Speak with Professionals in the Field

One of the best ways to get an idea about the day-to-day lives of those within the industry is to speak with professionals that have experience in the healthcare or social assistance fields. Many companies including hospitals have staff on hand that are ready to take questions from prospective employees or students that would like to know what they can expect in that specific job.

School and Training Options

The initial training and certification process can be daunting for anyone, and this why many students may wish to avoid traditional colleges. If in-class schooling is not plausible in terms of one’s finances, location, or schedule, there are many online programs available like the University of Florida pharmacy degree.

Consider Your Long-Term Goals

While the healthcare industry is growing within almost every state, there are certain areas that have a much higher demand of highly-trained healthcare professionals. Students should consider where they would like to end up living and potentially even raising a family before they choose specific training or a definitive career path. Options such as general practice nurses or pharmacists will have a much easier time finding job openings no matter where they would like to live.

Few career paths can be as rewarding and lucrative as a job within the healthcare industry. For those interested in one of these jobs, it is important to consider their long-term goals in order to see if this industry will be the right fit for their own needs.

 

 

Categories: decide, health industry, how to, job

100 is the New 70: How to Live Much Longer

 

 

Who has time to get older these days with all of the new technology and options offered?  People are living healthier, longer, and more fulfilling lives.  100 is the new 70, but you don’t achieve constant youth from yelling, YOLO.  It takes awareness and commitment to specific action.

 

 

No Carcinogens

 

How would you like to live ten years longer and have better-looking skin?  Quit smoking.  Aside from the serious threat of cancer, carcinogens wrinkle the skin, stain the teeth, and make us feel less athletic.

Also, stay away from harmful sun rays.  If you spend more than fifteen minutes outside, then you need to layer sun block on your face and body for protection.  Don’t avoid the sun altogether; it’s an excellent source of Vitamin D.

 

 

Eat and Drink Better

 

Drinking eight glasses of water per day is not something healthy people do; they do it because it makes them healthy.  Make a conscious effort to eat better foods and drink plenty of water.

 

Avoid simple carbohydrates like white rice and white bread.  Carbohydrates cause insulin levels to rise and has been associated to breast cancer in menopausal women.

 

 

Avoid Indulgence

 

Too much of anything is not good.  Temper vices such as pizza, chocolate, and alcohol, and eradicate harmful addictions and habits to drugs and alcohol abuse.  If you can’t quit harmful habits on your own, then seek help from others.

 

Long term addiction treatment centers house the resources and personnel that help others work through addictions and achieve a healthier lifestyle.  Coffee, aspirin, and other ‘needs’ are also drugs.  Become independent of dependencies and lead a longer life.

 

 

Consume Antioxidants

 

Green and black teas are good for the body, though green tea is less processed.  The teas lower the risk of heart attack and cancer, increase energy, and facilitate metabolic rate and weight loss.  Health advocates suggest consuming about five cups of green tea per day.

 

Dark chocolate benefits the heart and arteries.  Get chocolate containing 60% or more of unprocessed cocoa.  Some choose to stay away from alcoholic beverages yet a glass of red wine supports a healthy heart and staying young longer.

 

 

Stay Safe

 

It seems obvious, yet those who are diligent in keeping themselves out of harm’s way lead longer and healthier lives.  This includes looking both ways before crossing,wearing a seat belt, and staying away from high crime areas and suspicious people.

 

Staying safe involves prevention and regular yearly checkups.  A professional doctor helps identify threats to health early, so there is less threat to leading a longer life.

 

 

Exercise Regularly

 

Health becomes a lifestyle and not a fad for those who live longer.  Exercise becomes a daily regimen, whether it’s weight lifting, walking, jogging, cleaning, yoga, etc.  Walking as little as two miles per day cuts the risk of death in half!

 

Choose an activity that brings you enjoyment rather than one associated with work.  Exercising and living healthy can be fun and everlasting.  100 is the new 70 as healthy people are finding more ways to get older while staying younger.

 

 

Kevin Martel’s goal in life is to live past 100. An avid blogger, he likes to share what he has learned about longetivity with others. Look for his enlightening posts on a variety of websites and blogs.

 

Categories: how to, live, much longer

Blood Work: How to Overcome Your Fear of Needles

 

 

About 20 percent of the population has a fear of needles. There is even a technical name for the fear, trypanophobia. The fear should be taken seriously because it could prevent an individual from seeking medical treatment or having necessary, routine blood work done. Additionally, a fear of needles might prevent an individual from taking prescribed injectable medications, particularly of concern for diabetic patients. There is hope. Below are a few techniques and strategies that may help the individual overcome the fear of needles:

 

1. Talk about the fear. Rather than keeping the fear inside, talking about the fear with the healthcare provider who will be using the needle might alleviate some anxiety. Simply talking about the fear may be validating. If the fear is extreme and generalized, the healthcare provider can also refer the individual to a therapist to learn ways to manage anxiety in general.

 

2. Take medication before the procedure. Taking an anesthetic, or pain killer, applied directly on the skin can numb the area and decrease pain. For more intense cases of needle phobia, an anti-anxiety medication might be in order. A physician can prescribe one, if needed.

 

3. Be in the right position. Some individuals who fear needles have a fainting feeling prior to the procedure. To avoid injury, lying down or being in a comfortable seated position is key. Also, positioning the area where the injection will occur properly is important. Making sure that the physician or phlebotomist can easily access the area to avoid having to repeat the procedure can help.

 

4. Think about something else. When the time comes for the “stick”, thinking about something else, or distraction, is a great technique. Guided imagery is a technique taught by counselors and can be self-taught prior to the procedure. Guided imagery involves taking yourself mentally to a different, relaxing place. Having an image in mind prior to the procedure is a good plan.

 

5. Learn about needles. Education is powerful. If an individual is afraid of needles, it might be out of ignorance on the subject. Consider receiving phlebotomy training to learn more about needles and blood draws. Many local community colleges offer phlebotomy courses.

 

For the person with a fear of needles, consequences can be physically damaging if treatment is avoided. Understanding needles and having techniques to use when blood draws must occur can help alleviate the anxiety associated with a fear of needles.

 

 

Categories: Blood, fear, how to, needles, overcome

How To Brush Your Teeth Like A Dentist

 

 

To maintain your oral hygiene and brush your teeth like a dentist, there are a few steps to take to maintain clean teeth. Although most people brush their teeth with a few quick swipes of their toothbrush each day, there is much more involved to prevent cavities and care for your gums. To brush like a dental professional and have a brighter smile, there are essential tips to follow several times a day.

 

 

Divide Your Teeth into Four Sections

To cover every area of your mouth and each individual tooth, it’s important to divide your teeth into four sections to focus on one area at a time. This will make it easier to spend at least 30 seconds brushing each section. According to Dr Bryan Murray, one of the many Brooks dentists, it’s also important to brush from the back to the front and clean the outer and inner surface before focusing on the bottom of the teeth. You should also brush the roof of your mouth to remove bacteria and germs that have built up.

 

 

Floss

Brushing and flossing go hand in hand, making it important to floss before you pick up the toothbrush. Gently work the floss up in between the gum line and tooth while removing food from the string. Flossing twice a day will prevent tooth decay and reduce the amount of bacteria that enters the bloodstream through the gums. It can also prevent gum disease from developing by removing food that is lodged.

 

 

Brush the Gums

When brushing the teeth, many people forget to cover the gums with their toothbrush during their routine. This works to stimulate blood flow and prevent gingivitis. The tongue should also be brushed to remove germs and bacteria that have accumulated.

 

 

Brush for Two Minutes

Experts recommend brushing for two minutes to ensure that each area of your mouth is properly cleaned. You can use a timer to track the length of your brushing and opt for brushing each quadrant for 30 seconds at a time.

 

When brushing your teeth, there is much more involved than simply brushing in a fast motion while distracted by other activities. Opt for focusing on both the front and back teeth, while also massaging the gums with the brush. By brushing two to three times a day, the mouth will be cleansed of bacteria while the teeth will be better preserved from cavities that can develop.

 

Categories: brush, Dentist, how to, teeth

How To Let Go Of Past Addictions For A Healthier Lifestyle Both Physically And Mentally

 

 

Addictions can rip apart your family, relationships and your own soul. Whether it’s been one day since you last abused a substance or many years, you may still struggle with this step. Once you are able to let go of these addictions for good, you can move into further into the realm of a healthy lifestyle.

 

 

Address the Root Cause

Your abuse of a particular substance might have very little to do with the substance itself. Instead, you could be using this substance to help mask deeper problems you are having. These issues vary. You might be struggling to come to terms with an abusive childhood, or you may have deep-seeded anxiety. Identifying and confronting the issue head-on can help you to regain your stride.

 

 

Talk to Someone

Bottling all of these feelings up inside of you, whether you know the root cause or not, can be very unhealthy. Schedule an appointment with a counselor or with a psychiatrist in the area. Not only can this individual help you to cope with the root cause, but he or she can suggest other treatment options that will assist you with a full recovery.

 

 

Consider Rehab Programs

Choosing to go to a drug rehabilitation program is one of the biggest steps you can make because the programs there are tailored to people suffering from the same conditions and addictions as you are. Many facilities offer both in-patient and out-patient programs. Therefore, if you feel that constant supervision and time away from home will help you to develop, you have a program option right in front of you. The same is true to overcome alcoholism and other substance abuse.

 

 

Let Faith Guide You

Battling these types of addictions can make you feel as though you are all alone, so remembering that you’re not can be a huge motivator and source of strength. Whatever your faith is, start to practice it. Start to incorporate prayer into your daily life, and consider attending services so that you can bond with other people in shared displays of faith and spirituality.

 

 

Find Positive Influences

When you are struggling to stay afloat in a world of addiction, you might feel as though everything around you is negative. Reminders of the beauty in the world help you to cope with addiction. Try to find a new hobby, or spend time with the people who you love. Simply getting outside of the world of addiction can serve as a catalyst for full recovery.

 

 

Reflect on What’s at Stake

Think about what will happen if you are unable to turn yourself away from the current battles that you face. All of the relationships in your life could suffer, you could lose your job and your children could grow up without a parent. You could be leading yourself down a pathway to many health problems or to an early death.

 

Whether you work to recover yourself through a rehab program or through mental stimulants, know that a solution can be found.

Categories: addictions, healthier lifestyle, how to, let go

How to Help Your Loved Ones After a Traumatic Accident

 

By Lizzie Weakley

 

Accidents are an unfortunate part of life and commonly happen to most people at one time or another. For those who have a friend or family who is involved in an accident, it can be difficult to offer the right amount of emotional support while maintaining a sensitivity to the individual. To help the loved one recover and heal from the event, there are a few steps to take to offer a helping hand and be there in a time of need.

 

 

Help with Daily Responsibilities

Allow your loved one to heal by taking care of the household duties while they recover. You can offer to cook dinner, clean the litter box, and even pay their bills. Taking care of their responsibilities will allow them to have peace of mind and recover at a faster rate.

You can also consider asking friends and family members to join in by bringing a dish for dinner each night, which can reduce the workload.

 

Offer Assistance with Hiring a Lawyer

To protect your loved one with the legalities of the traumatic accident, it’s important to research lawyers like Tony Zuber & Paul Brioux that can assist the individual. Whether your family member or friend is at fault or was the victim, it’s important to research their rights and help them move forward with the next steps that need to take place.

 

Discuss the Details of the Event

Offer an ear to your loved one by being willing to listen if they need to emotionally process the accident. Although it may take time, they will likely need someone to talk to about their feelings and emotions at unexpected times of the day. You can also research local therapists or counselors who can provide professional advice in a comfortable setting.

 

Drive Them to Appointments

Following a traumatic event, it’s likely that your loved one will find it difficult to drive or may not be able to perform the task at all. Know their schedule and be willing to drive them to their doctor or physical therapy appointments. They may also need to run to the store or pick up a prescription, making it important to transport them to different locations in the weeks following the accident.

 

By offering your physical and emotional support to a loved one following a traumatic event, it can allow them to recover and feel stronger. You’ll not only grow closer to the individual during the process, but can make a difference in their life when they need assistance the most.

 

Categories: after, Help, how to, loved ones, traumatic accident

Know Your Limits: How To Ease Into A Steady Workout Routine After An Injury

 

For those who have suffered a recent injury, it can be intimidating to ease back into a workout routine and become active again. Without starting slow and avoiding certain exercises, it’s possible to injure the affected area again and reverse any healing that has occurred. Before heading off to start your workout, know the best ways of easing into it while protecting your body.

 

Begin with a Warm-Up

Ease your body into the workout by warming up for 5-10 minutes and by stretching areas that you plan to strengthen. Each stretch should be held for at least 30 seconds for it to be effective, so don’t rush through this important step. Include cool-down sessions that allow your body to regroup as well.

 

 

Reduce Your Efforts By 20 Percent

Although you may feel energized and able to do a great deal of exercising during your workout, it’s important to do 20 percent less than what you know you’re capable of. This will allow you to start out slow and learn the state of your body while gradually increasing your efforts.

 

 

Use KT Tape

To reduce pain that may be constant in the affected area, use KT tape to alleviate the pain and make your workout more comfortable. It can be used for a wide variety of injuries, designed to give you that extra support and relief you need with injuries. The tape will stay put even with contact with water, making it easy to support the injured area and prevent it from further damage.

 

 

Listen to Your Body

Most trainers promote the idea that pain is necessary to a good workout, but in the case of a recovering injury, it’s important to listen to your body and stop any exercise that may be affecting your injury. Compromise on your routine and find other movements that do not involve the area that is still healing. Even the same injury will vary greatly from person to person, so listen to your body and stop a workout or slow down when needed.

 

 

Stay Hydrated

Stay hydrated before, after and during your workout, which will reduce inflammation in the body and improve your recovery time. While you should be drinking plenty of water, you will need to refuel with something a little more, like a sports drink, to replace what you lost during your workout.

 

 

Start Walking

Walking is the most natural form of exercise for the body, which is a great starting point when getting back into your routine. Walk a few blocks and quit when you feel yourself becoming tired. Swimming is another low-impact sport that will be gentle on your body while still promoting plenty of movement. For runners who have suffered a strain, start with quick-paced walking before transitioning into light jogging for 10 minutes.

 

Exercising after an injury shouldn’t be avoided altogether, as the mobility can help to strengthen the body and improve recovery time. Speak to a medical professional or trainer on a recommended workout before slowly transitioning back to your normal routine.

 

Categories: ease into, how to, Injury, know, limits, Workout