Category Archives: Personal development

How Many of These Do You Eat?

I hope you are focusing on Habit #4 this month, eating clean. It’s one of the pillars of longevity. And it’s so fundamental to taking complete control of your overall health & wellness.

Apple_bite

Before continuing, let’s recap WHAT we are doing with these habits and WHY we’re doing it.

I have dedicated the first 6 months of the year to 6 healthy habits. Habits that I believe to be important and necessary for living a longer, more fulfilling life. Little things that will have a significant, positive impact on improving your health & wellness.

Although we started in January, which is a time when everyone is thinking and talking about making changes with resolutions and goals, this is something you can start at any time – like NOW! You can link back to the first post of the year by clicking here.

You may be asking “Why are we taking it so slow?”. Here’s why.

Habits take time to develop or change. This includes reinforcing the good ones you want to build or maintain. Along with the bad ones you want to eliminate.

There’s no quick fix. Good habits require focus, discipline, determination, and a strong desire. They also require time.

Habits_info_graphic

Think about a good habit that’s part of your routine. Something you do every day for example. Well what happens if you go on vacation for a week, or break your normal routine in some way? If you’re not focused on that habit, you may find that after only a few days, your habit has been “forgotten”. Can you relate?

A similar thing can occur when life happens. Where you’re dealing with personal and professional priorities. If you don’t prioritize “yourself”, you may find that you’re busy chasing other people’s priorities. With little to no time (or energy) to tackle your own.

Before you know it, 1 year (or 5 or 10 years) has gone by. And worse. You may even find that you’re out of shape and overweight, wondering “How did this happen?”.

I am trying to help prevent this from happening to you. Or if it already has, help you turn it around by building a few key behaviors that will make a lasting impact.

By the way, I realize that you may have some current habits that will be difficult to break. And that some of these new habits may be difficult for you to make. You may also not like what I have to say. Like to stop eating fast food, fried foods, and high calorie/low nutrient processed foods. Or to drink more water, eat more fruits & veggies, and exercise.

So I guess it all depends on how intense your desire to get healthy is. AKA: your WHY and the price you’re willing to pay.

This week I want to talk about superfoods.

Superfoods

Superfoods are typically nutrient-dense, containing high levels of essential vitamins and minerals. And it’s far better to get your vitamins directly from food than from supplements.

Superfoods are also usually rich sources of antioxidants. Which means they protect our bodies from cell damage and help to prevent disease. They’re also high in fiber. Which is helpful for lowering blood cholesterol, maintaining a healthy weight, and lowering your risk of diabetes and heart disease.

There are quite a few documented “superfoods”. You’ve probably seen plenty of lists. So I will spare you from yet another list of the Top “X” superfoods, including obscure ones like Goji berries and hemp seeds. And instead, I will “list out” some of my favorites, with links to a few lists that provide a brief overview of each along with their respective benefits. Like:

  • Broccoli (and other dark, leafy greens including kale and spinach)
  • Berries (blueberries, blackberries, raspberries, strawberries – and sure, Goji berries)
  • Walnuts (including almonds, and other nuts and seeds)
  • Fish (especially those high in Omega 3 fatty acids like salmon and tuna)
  • Poultry
  • Olive Oil
  • Fruit (including apples, bananas, avocados, kiwi, cantaloupe…)
  • Whole Grains (oatmeal, quinoa, brown rice, whole wheat…)
  • Beans (including lentils, black, white, kidney…)
  • Wine 😉 (in moderation of course)

Here are a few articles I found to be informative and helpful. As I’ve said over and over, I am not into specific diets. But I found the Consumer Reports article interesting despite the reference to the MIND diet. I’ve provided the links below:

How many superfoods are part of your daily nutrition plan? The more the better. Let’s try to add a few this week as part of our new eating clean habit.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Have It Your Way

Remember that slogan from 30 years ago? No, I’m not suggesting that you go to Burger King. That would be a ridiculous recommendation.

Have_it_your_way

But it’s relevant with today’s advice. So hang with me for a minute.

In today’s fast-paced society, eating in restaurants has become a regular occurrence. Especially when you consider the potential of at least 3 meals a day, and the amount of hours most people work. The odds that you will eat out at least a few times a week are very high.

Which can become a BIG problem. One that slowly compounds over time if you’re not careful. The statistics don’t lie.

I often find it astonishing to see the food choices that people make. Grown people… Adults…

Things like mac ‘n cheese (I thought that was for kids), nachos, fried mozzarella, quesadillas, bacon cheeseburger with fries, wings, a rack of ribs, and on and on. Not sure if it’s due to a lack of knowledge, laziness, or simply neglect. I try not to be judgmental, but it’s worrisome.

Add a couple drinks to the mix and you’re over 2,500 calories – for ONE MEAL. Not to mention the high amount of unhealthy, artery clogging saturated fat. What if this happens 3 times a week?

overweight man trying on clothing

You better loosen that belt, then rethink your strategy.

And the restaurants aren’t helping. I mean, if you look at the menu choices, you could make the argument that it’s not your fault. But unfortunately, I can’t accept that logic. Eating clean is YOUR responsibility. You’ve got to be more vigilant!

And that’s what we’re going to cover in this post.

If you are trying lose weight, you would be best served to completely avoid restaurants as much as possible. Whaaaat???

Why?

When you cook at home, you know exactly what you are including. And you can scale back (like on salt for example). Or you can substitute a healthier ingredient if desired (like olive oil instead of butter).

Full disclosure: I’m not a cook and realize that you may disagree with my logic. I’m just looking for ways to eat healthier.

I like when restaurants show the calorie count of each item. I don’t necessarily trust the amounts, but it’s a point of reference and better than no info at all. At the very least, it can help you make an informed decision about your food selection. Like what NOT to order.

Let’s look at some “common” examples. WARNING: These are real.

Restaurant_calorie_counts

The recommended “average” daily calorie requirements for adults is 2,000 to 2,500. Actual amounts are based on your gender, age, and activity level. Daily sodium intake according to the FDA is no more than 2,300 milligrams (mg), which is equivalent to one teaspoon.

Here are some suggestions:

  1. Eat a little something before you go out – to dinner, to a party, or to a function where food will be served. Like a handful of nuts, an apple or other fruit, an avocado or some raw veggies. This way you won’t be ravenous when you arrive, which can lead to some bad food choices. And you’ll eat less because you’re not as hungry. Do this especially if you’re planning to have a cocktail or two.
  2. Definitely skip the appetizers. You will have enough food between your entrée and a salad. And you don’t need the extra calories and unhealthy fat (as most of these apps are fried or greasy).
  3. Say no to the bread. If you had a snack beforehand to tide you over, ask them to “not” bring it over. It will only tempt you, so make it easier on yourself by avoiding it.
  4. Get your salad dressing on the side, and use it “sparingly” to save on calories.
  5. Eat a little less than you normally would at home since the calories and sodium are higher. Save the rest for tomorrow. And you’ll save calories and money.
  6. Have it your way; healthy of course. Ask to have something special prepared. Most restaurants will do it if you ask. For example, ask for grilled chicken or fish without any heavy sauces or creams. With a side of steamed veggies. And a sweet or baked potato, or brown rice. Even if they charge you a little more (which they probably won’t), it’s well worth it. After all, we are talking about you and your health.
  7. When a dish comes with fries, ask for an “alternative”. Like salad, fresh fruit, a baked potato, steamed veggies…
  8. Avoid dessert. Except for special occasions. For the same reasons as skipping the apps.
  9. Strive for 95. Percent that is. Nobody’s perfect. And every situation is different. So try to make the best possible choice given the situation you’re in. And enjoy it!

What do ‘ya think, can you do it?

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Today Is World Health Day!

This year’s theme for World Health Day is diabetes.

world_health_day

Diabetes is a devastating disease. Click here to learn more.

Left untreated, diabetes can cause:

  • Heart disease
  • Blindness
  • Stroke
  • Nerve damage (which can result in amputations)
  • Neuropathy
  • Kidney failure
  • High blood pressure
  • Foot problems
  • Dental problems
  • Peripheral artery disease
  • Death

The two major contributors to type 2 diabetes are lifestyle and genetics. Unfortunately we have no say about the genes we’re born with. But we do have complete control over the foods we eat and the exercise we fit into our lives.

Being over-weight or obese is usually caused by poor nutrition and inactivity. Which in my book makes it SO PREVENTABLE!

So I am asking you to give your health & wellness serious consideration. If not for you, for your family and friends. Or someone that depends on you.

Decide on ONE thing you can do to help yourself or someone else. Need help? Go here. And pass it on… A life depends on it!

Dream On!

I have a confession to share. I really struggled to find a topic for this last post of Month 3, on “Sleep”. Especially since there’s only so much to write about “it” before I run the risk of putting you to sleep. I almost settled on writing about dreams. Like, what do they mean? What can we learn from them? And where do nightmares come from?

My research led me to a ton of information. Unfortunately, it included a lot of “noise”. Like websites trying to sell their dream interpretation services and dream dictionaries. Along with a bunch of other stuff. I guess I should’ve expected this since dreams are such an abstract topic.

My prep led to a serious dose of writer’s block and had me scrambling. This forced me to make a decision.

I believe that we’ve thoroughly covered the topic on “Sleep” over the first four weeks of March. So here’s what I decided on. For this final week of Month 3, we are going to pivot. And instead of covering dreams, or something else sleep-related, we are moving on and I will introduce Habit #4, which is another vital step on your health & wellness journey.

But first, let’s recap what we’ve covered so far:

  • Habit #1 (January) – Water
  • Habit #2 (February) – Exercise
  • Habit #3 (March) – Sleep
  • In this 5th week of March, we will kick off Habit #4 – Eat Clean

Eat_clean

So what exactly is eating clean? Here’s my interpretation.

Eating clean is eating foods in their natural state. Or as close to their natural state as possible. This includes fruits, vegetables, chicken, fish, lean meat, eggs, nuts & seeds, and whole grains. Less additives like heavy sauces, high calorie creams or other fat-laden toppings.

For example: grilled chicken with steamed broccoli, a baked potato and a salad with olive oil & vinegar (or lemon juice). Looking at it from a more general “macronutrient” perspective, it’s lean protein, fibrous complex carbs, and healthy fats.

Eating clean means avoiding processed foods crap, and all the nasty preservatives that are synthetically infused into already unhealthy stuff, just to extend shelf life. Basically, if it comes in a package with ingredients you can’t pronounce or don’t know the meaning of, just say no and avoid it.

Notice that fast food, chips & dip, pound cake and other baked goods, mac ‘n cheese, cream of broccoli soup, sodas & teas, donuts, and stuff that comes out of vending machines didn’t make my list.

And sorry, but I can’t accept excuses about not having enough time or money to eat clean. Or that you lack the desire to eat clean because you don’t like asparagus or brussel sprouts. I didn’t say it was going to be easy. Clean eating takes more thought than flying on “auto-pilot” and making bad, unconscious and unhealthy choices. But don’t confuse this with being difficult. It’s not hard to eat clean.

Healthy_shopping_list

You just need to plan in advance. Decide what you will eat tomorrow or for the next few days. Then go buy the ingredients, build in some prep time, and make it. Remember, it’s usually not wrapped in a ready to eat package. And it’s definitely not purchased through a drive-thru window. Learn to enjoy the process.

You can prep or “batch – cook” to save time. Like grilling extra chicken for the week, or slicing extra raw veggies and storing in zip lock bags to grab on the run for the next few days.

Grilled_veggies

Eating clean may also include minor tweaks to your current eating habits. Like eating out less, cutting back on your sugar and sodium intake, and foods that contain white flour. It may include paying attention to other things that could be sabotaging your new initiative. Like late night snacking (my challenge), emotional eating patterns, or mindless binges where you polish off a bag of chips or a box of cookies in 10 minutes. And then wonder what the hell just happened.

Eating clean is a deliberate action on your part that’s crucial to your good health. It’s high quality fuel for your mind and body. You have a choice. You decide what you eat, and what you don’t. Eating clean may require more conscious effort and planning for you in the beginning. But over time, it becomes a discipline that evolves into a healthy lifestyle.

Grilled_chicken_with_veggies

Eating clean is YOUR responsibility! It’s up to you. And it matters!

I hope this makes sense. Over the next month, we will unpack this in more detail. But in the meantime, what 3 things can you do over the next week:

  1. Remove all junk food. From your house, car, desk…
  2. Minimize your sugar intake (or eliminate it if possible).
  3. Go grilled, not fried.

Remember, we are building new habits here, but we are also eliminating the unhealthy ones too. There’s no quick fix. This will take some time which is why we are focusing on ONE new healthy habit per month. So pick something new and focus on daily improvements.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Harness The “Power”

Energy_levelLet’s stop for a minute to do an energy check. First off, what time of day is it? Now I’d like you to think about your energy level. Are you feeling alert and productive? How about energized and creative? Or would you instead describe yourself as stressed, in a funk, and having trouble focusing on the task at hand? Perhaps a little sleepy?

At some point in the day, the latter is a common description of most of us. Some of this depends on the type of work you do. But the amount of sleep you got the night before matters too. And your activity level and physical condition can make a difference.

None of us are super-human, despite what we may think sometimes. And most of us are dealing with some level of stress; whether it be personal, professional, or self-inflicted. It’s not an excuse, it’s just a fact. So we need to do everything possible to ensure that we are showing up as our best “selves”, energized and productive.

We all know the importance of getting 7 to 9 hours of good quality sleep every night. But sometimes that’s not possible. Yet even when we do get enough sleep, life and hectic work schedules can demand more from us than we have to give.

And it’s during these times that we can help ourselves by taking a short “power nap”.

Power_nap_at_work

Here’s what some of the experts have to say:

  • Wikipedia: A power nap is a short sleep which terminates before the occurrence of deep sleep or slow-wave sleep (SWS), intended to quickly revitalize the subject.
  • WebMD: A power nap will boost your memory, cognitive skills, creativity, and energy level.
  • “Daytime naps can be one way to treat sleep deprivation”, says Sara C. Mednick, PhD, sleep expert and author of Take a Nap! Change Your Life. “You can get incredible benefits from 15 to 20 minutes of napping,” she says. “You reset the system and get a burst of alertness and increased motor performance. That’s what most people really need to stave off sleepiness and get an energy boost.”
  • According to David Radcliffe, Vice President of Google’s Real Estate & Workplace Services says “No workplace is complete without a nap pod. We found that the five-minute to 15-minute power nap, works on Sunday before you watch the football game, why not here at work?”
  • Best-selling author Michael Hyatt says “The secret to becoming more productive is not managing your time but your energy.”

“I love a good nap. Sometimes it’s the only thing gettin’ me out of bed in the morning.” ~ George Costanza

Costanza_napping_under_desk

It’s unfortunate that napping carries such a negative stigma (thanks George!). Like you’re lazy, unmotivated, or just wasting time. But nothing could be further from the truth.

A power nap can make you more alert and productive. Otherwise, you could find that You’re Sleeping Your Life Away.

There is plenty written about power naps. And so my goal is to bring more of an awareness to it. Helping you realize the value, benefits, and even the necessity of making time for them whenever possible.

Google_napping_pod

I’d like to share some articles and resources:

  1. wikiHow – How To Power Nap: http://www.wikihow.com/Power-Nap
  2. Business Insider – How To Take The Perfect Power Nap At Work: http://www.businessinsider.com/how-to-take-the-perfect-power-nap-at-work-2014-4
  3. Huff Post – How To Power Nap For All-Day Energy: http://www.huffingtonpost.com/2014/09/15/power-nap-all-day-energy_n_5798256.html
  4. Prevention – The Weird Benefit of Power Naps: http://www.prevention.com/health/sleep-energy/how-your-brain-benefits-power-nap
  5. Great article by Michael Hyatt – 5 Reasons Why You Should Take A Nap Every Day: http://michaelhyatt.com/why-you-should-take-a-nap-every-day.html
  6. And how about a little humor? A short clip from Seinfeld – Season 8, Episode 18: The Nap – https://www.youtube.com/watch?v=W__qCFWi1KA

So what do you think? Have you benefited from power naps in the past? Or have you learned something here that may help you moving forward? Your input matters so let me know.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Relax and Recharge For Longevity

Ohhhmmmm……

So far this month we’ve covered why sleep is important to your overall health and wellness. And what happens when you don’t get enough sleep. This week we’ll take a peek inside our own mind.

Relax_and_recharge

I am always looking for new ways to relax and recharge. Life moves pretty quickly, and it can be stressful at times. Stress isn’t necessarily a bad thing. But it can become unhealthy if we let it get the best of us for too long. Or if we don’t find a way to deal with it.

Depending on the type of stress you’re dealing with, you can try to find relief in a number of ways. You could for example:

  • Go for a walk or a run.
  • Exercise.
  • Read a book.
  • Listen to music.
  • Take a vacation.
  • Do something that interests you like gardening, playing cards, woodworking, knitting…

Notice that checking email or Facebook didn’t make the list. That just adds to your stress, or serves as a mind-numbing, time-sucking distraction in my book.

But hey, if checking Facebook or other social sites helps you find peace, then who am I to say it’s a bad thing. Just keep an eye on the time you spend focusing on others, which is time that you’re depriving YOU from working on YOURSELF.

Today I’d like to help you discover another way to relax and recharge. How? Through meditation.

Lady_meditating

I find that meditation is somewhat of an abstract, elusive “thing”. Meaning that sometimes I may not feel an immediate result. Some days it may not feel like I’m doing it right. Or it could feel great one day, but the next I might struggle with calming my thoughts.

But overall I find it very relaxing and helpful. My favorite time to meditate is after a great workout. My mind seems to be in the perfect state to relax. All it takes is 15 minutes and I feel like a new person. Rejuvenated and ready to deal with just about anything.

If you’re not currently meditating, I would like to help you learn more about it. And hopefully influence you enough to give it a try. Or get you to give it another chance if you’ve tried it in the past.

Zen_meditation

And if it’s something that you actively do and benefit from, I would love to hear from you by leaving a comment or contacting me directly. We can all learn from each other.

I think it comes down to personal preference. So I will give you some of the methods I find beneficial. Which you can either try yourself, or use to find something more suitable to your taste. And it doesn’t have to be a rigid ritual or practice that requires formal training.

I’ve never been formally trained in this area, but I’ve read a few books over the years. At this time in my life I prefer guided meditations. There are countless smartphone apps and websites that offer “free” guided versions. So all you need is your smartphone, a pair of headphones, and a comfortable, distraction-free place to sit where you have privacy. BTW your car can be that place if necessary.

I would suggest that you Google “guided meditations” on your computer. Or search for the same in the App Store or Google Play Store. Listen to or preview a few until you find something that resonates with you based on the person’s voice, background music, and the type of content.

Man_meditating

Something else I learned over 20 years ago was the power of solitude, which could also be considered a form of meditation. To sit in silence, distraction free for 15 to 20 minutes – with your eyes closed, without moving, and your phone in airplane mode.

If you’ve never tried this, you may find it extremely difficult to sit still the first few times. But it’s a great way to calm your mind and observe your thoughts. As you begin to relax, focus on your breathing or ambient noise.

It’s incredible the number of thoughts that appear when you slow down and observe. I challenge you to give it a try. Whether it’s to calm your thoughts. Or to find a solution to a challenging problem. The key is to remain uninterrupted so you can relax.

Here are a few resources that may help you discover the benefits of meditation.

  1. WebMD article: http://www.webmd.com/sleep-disorders/meditation-natural-remedy-for-insomnia
  2. Huff Post article: http://www.huffingtonpost.com/2013/07/15/meditation-in-action-mindfulness-sleep_n_3586716.html
  3. The Honest Guys website for free guided meditations: http://thehonestguys.co.uk/meditations.html
  4. Mindful Muscle: http://www.mindfulmuscle.com

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

When You Don’t Snooze, You Lose!

Wakey, wakey!

Man_sleeping_at_his_desk

How do you feel when you don’t get enough sleep? Are you enthusiastic and upbeat; or irritable and lethargic? Do you feel like going for a workout; or lounging in front of the TV with a bag of chips? Are you productive and creative; or distracted and uninspired?

Think about the choices and decisions you’ve made when you’re were sleep deprived. Were they aligned with ones you would have normally made; or did they come back to haunt you at another time?

Like the bag of chips lounging in front of the TV…

You know where this is heading. And for good reason. Other than an extreme or unavoidable circumstance that may happen from time to time. Or a medical condition. You are in complete control of how much sleep you get every night. It’s your responsibility to make sure it happens. And it’s your fault when it doesn’t.

This week we’ll look at how sleep deprivation is costing us more than just wasted time and billions of dollars.

In Michael Hyatt’s blog post “4 Reasons Your Leadership Suffers When You Cheat Sleep”, he points out that the national average for the amount of sleep leaders get is five and a half hours a night. About 20% less than what most people think they’re getting. And it gets worse if the quality of your sleep is suffering.

He goes on by outlining his 4 reasons why not getting enough sleep is undermining your team. When you’re sleep deprived:

  1. Your ability to focus your attention selectively is impaired.
  2. Innovation and problem solving suffers.
  3. Decision making skills decline.
  4. Emotionally, feelings are expressed in a more negative way.

Sleep_deprived-out_of_order

WebMD wrote about 10 Things to Hate About Sleep Loss. Here’s their list:

  1. Sleepiness causes accidents.
  2. Sleep loss dumbs you down.
  3. Sleep deprivation can lead to serious health problems.
  4. Lack of sleep kills sex drive.
  5. Sleepiness is depressing.
  6. Lack of sleep ages your skin.
  7. Sleepiness makes you forgetful.
  8. Losing sleep can make you gain weight.
  9. Lack of sleep may increase risk of death.
  10. Sleep loss impairs judgement, especially about sleep.

None of the items on either list are going to improve your life. In fact, it’s just the opposite that you can expect. Even more of a reason to make sleep a priority.

But what happens if you have a sleep disorder? According to the Consumer Reports ‘On Health’ publication, up to 70 million Americans may have a sleep disorder. And according to research published in the journal ‘Sleep Medicine’, more than 40 million don’t get a proper diagnosis or treatment. Jeeze!

Insomniac

They suggest that if you have trouble falling asleep or staying asleep, or can’t function normally, you should consult your primary care physician to identify or rule out illnesses that can affect sleep. Like depression and overactive thyroid. Otherwise it’s recommended that you see a board certified sleep specialist. They can determine if you’re suffering from a common sleep disorder, including:

  1. Chronic insomnia.
  2. Obstructive sleep apnea.
  3. Restless legs syndrome.

Chronic insomnia affects roughly 10 to 15 percent of adults. It’s defined as trouble falling or staying asleep at least 3 times per week for 3 months or more. Lifestyle habits are evaluated including caffeine use, alcohol consumption, use of electronic devices close to bedtime, and medications taken.

Obstructive sleep apnea affects an estimated 25 million Americans. It results in numerous pauses in breathing during sleep. A sleep lab polysomnogram is recommended to properly diagnose this disorder.

Restless legs syndrome affects about 10 percent of American adults. Symptoms include leg sensations such as burning, a creepy-crawly feeling, throbbing, or an uncontrollable urge to move your legs.

We’ve covered a lot here. You need 7 to 9 hours of sleep every night. If you’re falling short, it’s up to you to take control. And if you’re one of the 70 million Americans with a potential sleep disorder, seek medical help. Your health and your life depend on it!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

Time To Get Some ZZZ’s

We’ve got 2 months behind us. And as the saying goes, “time flies when you’re having fun”.

I hope you’re in the groove with 4 weeks of exercise logged. This should equate to at least a dozen strength and cardio workouts. And I also hope that you’re still drinking the recommended amount of water every day? If you are, that’s excellent! If you’re not, the best time to start would be today. After all, what are you waiting for?

Remember, we are focusing on one new healthy habit per month for the following reasons:

  1. To make it easy to focus on.
  2. To give you time to make it your own habit.
  3. To help you incorporate new habits over the coming months.

For month 3 we’re going to tone it down a little.

What? Pee_Wee_big_ear

You may be thinking, “But I thought we were here to work hard. I want to lose weight and get in great shape”. And you are correct. We are and you will. But stay with me because you’ll be able to accomplish this month’s habit with your eyes closed.

And that’s because our habit for Month 3 is SLEEP.

Woman_sleeping

We will learn how getting the proper amount of rest will enable you to recharge your mental, physical, and emotional capacities so you can be your best and capable of doing more.

Do I have your interest? I hope so. You’re not gonna want to snooze through this one, so let’s get started.

Sleep is a major part of your health & wellness. In fact it’s the 3rd pillar of health along with nutrition and exercise. According to the National Institutes of Health, “Sleep plays a vital role in good health and well-being throughout your life. Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety”.

In an article, “Why Is Sleep Important”, they discuss how getting the right amount of sleep can help your memory, and improve learning ability, problem-solving, creativity, focus and decision-making skills. So it’s obvious that if you don’t get enough rest, your abilities in these areas would be negatively impacted.

They go on to describe how sleep plays such an important role in your physical health. And that ongoing sleep deficiency increases your risk of heart disease, high blood pressure, diabetes, stroke, obesity, and even early death. I encourage you to read this brief article at: http://www.nhlbi.nih.gov/health/health-topics/topics/sdd/why.

So then this begs the question, “What happens when we sleep?”

Here’s what the National Sleep Foundation says:

“Sleep architecture follows a pattern of alternating REM (rapid eye movement) and NREM (non-rapid eye movement) sleep throughout a typical night in a cycle that repeats itself about every 90 minutes.”

They go on to illustrate the role each stage and state of sleep plays:

NREM (75% of night): As we begin to fall asleep, we enter NREM sleep, which is composed of stages 1-4

Stage 1

  • Between being awake and falling asleep
  • Light sleep

Stage 2

  • Onset of sleep
  • Becoming disengaged from surroundings
  • Breathing and heart rate are regular
  • Body temperature drops (so sleeping in a cool room is helpful)

Stages 3 and 4

  • Deepest and most restorative sleep
  • Blood pressure drops
  • Breathing becomes slower
  • Muscles are relaxed
  • Blood supply to muscles increases
  • Tissue growth and repair occurs
  • Energy is restored
  • Hormones are released, such as: Growth hormone, essential for growth and development, including muscle development

REM (25% of night): First occurs about 90 minutes after falling asleep and recurs about every 90 minutes, getting longer later in the night

  • Provides energy to brain and body
  • Supports daytime performance
  • Brain is active and dreams occur
  • Eyes dart back and forth
  • Body becomes immobile and relaxed, as muscles are turned off

In addition, levels of the hormone cortisol dip at bed time and increase over the night to promote alertness in morning.

Sleep helps us thrive by contributing to a healthy immune system, and can also balance our appetites by helping to regulate levels of the hormones ghrelin and leptin, which play a role in our feelings of hunger and fullness. So when we’re sleep deprived, we may feel the need to eat more, which can lead to weight gain.

The one-third of our lives that we spend sleeping, far from being “unproductive,” plays a direct role in how full, energetic and successful the other two-thirds of our lives can be.

If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones regulating growth and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully.

It’s interesting to see what occurs during the various states and stages of sleep. But I think the last 3 paragraphs sum it up very well. (So scroll back up and re-read those last 3 paragraphs in bold)

The consensus from all of my research puts the recommended amount of sleep for adults between 7 to 9 hours per night.

Over the past few years since I’ve been focusing on getting at least 7 but preferably 8 hours of sleep every night, I can say with absolute certainty that getting enough sleep makes a big difference the next day in so many ways.

Moon_zzz's

I hope you found this interesting. Next week we will try to put this into perspective by discussing what happens when you don’t get enough sleep. Until then, make sleep a priority and make sure that you are getting the recommended 7 to 9 hours per night.

If you schedule it, you have a much better chance of accomplishing it. And that may mean you have to go to bed a little earlier. But YOU are worth it, so take care of yourself and get some sleep!

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

What Motivates You To Exercise?

My goal as we wrap up Habit # 2 is for you to see the value of exercise and to actually, well, be exercising. Learning about it is important. But taking action is paramount!

Take_actionIn this final post before we move on to Habit # 3, I would like to address a common problem that everyone faces from time to time. If you are a fitness veteran, then you will be able to relate. If you’re new to exercise, or you’re trying to get started again after many years off, the root of your problem is a little different. And we’ll address that at the end of this post.

So what’s the problem? One word… M-O-T-I-V-A-T-I-O-N.

You know, when you just don’t feel like going to the gym. And you look for reasons to justify why you shouldn’t. Sometimes it may even turn into a negotiation. If you can even call it that because you’re the one arguing both sides.

For the veterans in the group, motivation issues can be caused by reaching a plateau where your results taper off, and then lack of interest follows. Boredom can set in from doing the same exercises and routines over an extended period of time. You could be tired. Or if you’ve ever come back after an illness or injury, you know how difficult it can be to get started again.

Here are some suggestions. You can mix up your routine, get an exercise buddy, hire a trainer for a few sessions, or set shorter term mini goals to see results faster. Or you can just stay home. Yea, that’s right. Take the day off. Once in a while is okay. It could be your body giving you a signal that it needs a break. But that’s once in a while; not 2 to 3 times a week.

If you’re new to exercise and you’re finding it tough to get started, it could be due to a number of things which can include:

  • Laziness.
  • A weak goal.
  • Lack of interest.
  • Lack of confidence.
  • Fear of the unknown.
  • Insert your reason.

Here’s where a strong “why” comes to your aid. Forget about willpower. To overcome the inactivity, you need reasons why you want to and why you shouldexercise. Or you can show up and take a page out of Nike’s playbook and “Just Do It!”.

Putting motivation aside for a minute. If you do not exercise or haven’t in years, we need to talk. I’m not here to pick on you. And I am certainly not here to judge. But I am here to help you recognize the necessity and the value of exercise. And to get you to take action.

Overweight_manSo I’m about to get direct to make my point, in as respectful a way as I possibly can. While there is no guarantee that exercise will help you live a longer more enjoyable life, there is plenty of evidence and medical data that shows it helps. In fact, exercise has been proven to provide numerous benefits. We discussed some of them 2 weeks ago. You can link back here.

But in this post I am not going to focus on the benefits again. I’d prefer to look at it from the ‘other side’ to see if I can entice you to reconsider exercise. There’s a lot of proof out there from people that don’t exercise and make bad food choices. After years of abuse and neglect, you’ll find many of them in hospitals and cemeteries. Hey, I told you I was gonna get direct.

By continuing to not exercise, you run the risk of:

  • Gaining weight (and getting fat).
  • Being depressed and unhappy.
  • Having a stroke or heart attack.
  • Developing type 2 diabetes.
  • Dying early.
  • Enough said?

RIPThis is not a scare tactic. But feel free to use it as one if it gets you to start moving. We have one body and one life. It’s a gift that we should cherish and take very seriously.

Next week we will tone it down a little as we launch our 3rd Habit. If you’re working hard and feeling stressed, you’ll appreciate next month’s habit. In the meantime, get some exercise and keep drinking plenty of water.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.

You Can’t Manage What You Can’t Measure

This month’s habit is exercise. And so far we’ve covered the 2 primary types of exercise – strength and cardio training. We’ve also discussed the impact that intensity can have on our exercise, regardless of whether it’s during a cardio or strength training session.

Measure_success2As you strive to reach your exercise goals, you will find that you have:

  • More energy.
  • Better focus.
  • Greater strength and stability.
  • Increased endurance during exercise and throughout your day.
  • The ability to manage stress better.
  • A lower resting heart rate.
  • Better quality sleep.

Building on our healthy exercise habit, this week I would like to explore the benefits of a valuable tool. Don’t worry, I am not trying to sell you a new gadget. This tool costs you nothing, yet can help you accomplish SO much. It will keep you motivated as you start seeing results with your exercise program. And hey, you may already be using it to some degree.

What is it? It’s called “tracking”. Tracking brings your choices, decisions, habits, and behaviors to your conscious awareness by allowing you to see what you are currently doing or not doing. But more importantly, it allows you to manage the things you want to start, stop, or continue doing by keeping track of them. It builds good habits and is something we discussed previously.

Here’s an example of how I’ve used tracking. For the past 15 years I have worn a heart-rate monitor during my workouts. I did this so I could measure and track my calorie burn. And that’s because calorie burn was an important metric that helped ensure that I was meeting or exceeding one of my weekly exercise goals.

I still track my calorie burn, but to a lesser degree because I’ve got a good handle on it. A couple of other things I track include my water intake and the number of times I workout each week.

TrackingBut here’s the main point I want to pass on. If you are serious about a goal (and why wouldn’t you be), you must track key behaviors that will help you achieve that goal. And if your goal is to lose 30 pounds by June 1st, then you should pick ONE important element to measure. And then start tracking it immediately!

Let’s look at some key behaviors that you can track based on a weight-loss goal.

  • Calorie intake.
  • Number of workouts.
  • Amount of calories burned from exercise.
  • The type of exercise performed (strength or cardio).
  • The number of miles that you walked or ran.
  • The maximum weight lifted (if your goal is to get stronger).

Some of these metrics can translate into weekly, monthly, quarterly, and annual data; which can then become the daily and weekly next steps of a longer term goal.

But make it easy on yourself. Track one thing for the next month. After you build that habit, you can add a second key behavior to track. Just don’t fall into the trap of trying to track everything at once. It may seem exciting for the first week, but it will quickly become a monotonous chore that you’ll eventually despise, and then stop doing altogether. So make it a habit that’s simple and that you’ll want to maintain.

iPhone_health_app

Tracking with your smartphone is a great way to start. For example, iPhone users have the built-in “Health” app. The dashboard feature makes it so easy to enter the information you intend to track. Visually, you can see your progress. And it’s all stored in one place. For Android users, check out the Google Fit or S Health apps. Or do a search in the Google Play store.

So what’s my tip for this week? Measure and track one key behavior that will help you accomplish your 2016 health & wellness goal. What’s your one key behavior to track?

For manual tracking, check out Darren Hardy’s weekly rhythm register. It’s a simple, straightforward way to keep yourself accountable. Download a free copy here.

Polar_heart_rate_monitor

And if calorie burn is the metric you wish to track, I highly recommend Polar heart rate monitors. You can find them here on Amazon. Unlike the Fitbit or other fitness trackers, Polar heart rate monitors are better for tracking calories burned (in my opinion).

Why? Because you are measuring calories burned during exercise only. Our bodies burn calories all day long. When you are walking, talking, eating, sitting… Even sleeping. And I’m not interested in tracking something that happens naturally and automatically. Especially when I’m in a resting state. I prefer to track something that I’m doing incrementally to positively impact my good health. And that’s exercise. So I track it!

What do you think? Will you give “tracking” a try? I sure hope so.

Thank you for sharing your time with me. I’d love for you to let me know what you think by leaving a comment. Is the content valuable and helpful? Did anything resonate? Will you take action? What else would you like to see in future posts?

If you know someone that can benefit from this content, I’d be eternally grateful if you would share this with them. And if you like what you see, you can SUBSCRIBE for automatic updates, LIKE US on Facebook, and spread the word about www.thin2win.net with your friends, family and social circles.