Tag Archives: #healthyhabits

Active lifestyle, Fitness, Health & wellness, Longevity, Nutrition, Personal development, Sleep, Weight loss

What Do You Know About Diabetes? (Part 1)

November 3, 2015 John Dolan

November is National Diabetes Awareness month.

In an effort to learn more about this serious and devastating disease, my next 2 posts will focus on diabetes. I hope to help by increasing your understanding so that if you or someone you know has symptoms, you can get help.

Here’s how the American Diabetes Association defines it: Diabetes is a problem with your body that causes blood glucose (sugar) levels to rise higher than normal. This is also called hyperglycemia. Type 2 diabetes is the most common form of diabetes.

In type 2 diabetes, your body does not use insulin properly. This is called insulin resistance. At first, your pancreas makes extra insulin to make up for it. But, over time it isn’t able to keep up and can’t make enough insulin to keep your blood glucose at normal levels. Type 2 is treated with lifestyle changes, oral medications, and insulin.

Two problems can occur when glucose builds up in the blood instead of going into cells:

Initially, your cells may be starved for energy.
Over time, high blood glucose levels can damage your eyes, kidneys, nerves, or heart.

Let’s start with some descriptions to clearly define the basics and eliminate any confusion.

Glucose – The food you eat gets digested and broken down into a sugar your body’s cells can use. This is glucose, one of the simplest forms of sugar.

Insulin – A hormone that helps the body use glucose for energy. The beta cells of the pancreas make insulin. When the body cannot make enough insulin, it is taken by injection or through use of an insulin pump.

Blood glucose – The main sugar found in the blood and the body’s main source of energy. Also called blood sugar.

Insulin resistance – The body’s inability to respond to and use the insulin it produces. Insulin resistance may be linked to obesity, hypertension, and high levels of fat in the blood. This occurs most often in people with type 2 diabetes. But people with type 1 diabetes can have insulin resistance too.

Some people with type 2 diabetes can control their blood glucose with healthy eating and maintaining an active lifestyle. But they may also require oral medications or insulin to meet their target blood glucose levels, which is prescribed by a doctor.

The aim of treatment is to normalize the blood glucose in an attempt to prevent or minimize complications. Type 2 diabetes requires good dietary control including the restriction of calories, lowered consumption of simple carbohydrates and fat, with increased consumption of complex carbohydrates and fiber.

Regular aerobic exercise is also an important method for treating both type 2 diabetes since it decreases insulin resistance and helps burn excessive glucose. Regular exercise also may help lower blood lipids and reduce some effects of stress. Both are important factors in treating diabetes and preventing complications.

Here are some key things to know about diabetes.

Diabetes is a long-term condition that causes high blood sugar levels.
In 2013 it was estimated that over 382 million people throughout the world had diabetes.
Type 1 Diabetes – the body does not produce insulin. Approximately 10% of all diabetes cases are type 1.
Type 2 Diabetes – the body does not produce enough insulin for proper function. Approximately 90% of all cases of diabetes worldwide are of this type.
Gestational Diabetes – this type affects females during pregnancy.
The most common diabetes symptoms include frequent urination, intense thirst and hunger, weight gain, unusual weight loss, fatigue, cuts and bruises that do not heal, male sexual dysfunction, numbness and tingling in hands and feet.
If you have Type 1 and follow a healthy eating plan, do adequate exercise, and take insulin, you can lead a normal life.
Type 2 patients need to eat healthily, be physically active, and test their blood glucose. They may also need to take oral medication, and/or insulin to control blood glucose levels.
As the risk of cardiovascular disease is much higher for a diabetic, it is crucial that blood pressure and cholesterol levels are monitored regularly.
As smoking might have a serious effect on cardiovascular health, diabetics should stop smoking.
Hypoglycemia – low blood glucose – can have a bad effect on the patient. Hyperglycemia – when blood glucose is too high – can also have a bad effect on the patient.

The American Diabetes Association is celebrating it’s 75th anniversary. Their Mission: To prevent and cure diabetes and to improve the lives of all people affected by diabetes. – See more at: http://www.diabetes.org/#sthash.OdtaZa3u.dpuf, or call 1-800-DIABETES.

If you would like to donate to the American Diabetes Association, go to: https://donations.diabetes.org/site/Donation2;jsessionid=535965D2E7B2E2C7FC5F286A8F4B5BF7.app211b?df_id=15020&15020.donation=form1&loc=header&s_src=dorg&s_subsrc=donate-now

The information contained in this blog is not medical advice. It is solely for the purpose of providing information about diabetes. You should seek help from your doctor or a trained medical professional if you have any questions or suspect that you have diabetes.

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.

Health & wellness, Longevity, Nutrition, Personal development, Weight loss

Growth Matters at TEDx Hillsborough

October 27, 2015 John Dolan 6 Comments

I attended my first TEDx event on Saturday at TEDxHillsboroughLibrary. It was such a great experience. Many thanks to Nishat Ruiter and her team for organizing this. I had the pleasure of meeting some interesting people and got to enjoy some informative and thought-provoking presentations. This included live and pre-recorded ones.

If you’ve never heard of TED, it’s a global community devoted to spreading ideas in the form of short, powerful talks (18 minutes or less). TED began as a conference in 1984 with the convergence of Technology, Entertainment and Design. TEDx events are independently run to help share ideas in communities around the world. You can visit www.ted.com to learn more.

I found it odd that although the event was held in my hometown, I didn’t know anyone. There were at least 100 attendees in addition to the speakers, technical staff, and volunteers that made it all possible. But I did have the opportunity to meet some cool people.

One of the talks that resonated with my health & wellness interest was given by Lori Sweeney, titled “From Bullied To Bold”. In it, Lori shared her some of her difficult childhood experiences of being over-weight, where she was bullied and made fun of. Although I couldn’t relate directly to her situation, I couldn’t help but feel empathy for her. It brought back some memories of being bullied as a little kid along with some regretful ones of bullying others.

After many years, Lori finally had enough and turned her situation around. She gained confidence, took control, and lost 125 pounds over a 3 year span. And she’s kept if off for 4 years. She looks fantastic and is an inspiration to many people.

Here are two of my takeaways from Lori’s presentation:

Don’t allow negativity to enter your ‘cup of life’. This doesn’t only include negativity from others, but also from your own negative self-talk.
Drop your excuses. About why you’re over-weight, out of shape, not good enough… Take responsibility and take control of your life.

Jon Knox, a local farmer talked about ‘getting closer to your food’. Jon and his wife Kim run a local farm in Hillsborough. They’ve built a traditionally diverse farm with fresh produce and pasture-raised meats. Their approach is based on sustainable farming practices, with no adverse impact on the environment. You can learn more about them at www.dogwoodfarmsnj.com.

All of the speakers did a great job. They each made a compelling point within their message. Emily Goshey said something that really resonated with me. “We find joy when we lose ourselves in service to others”.

Check out www.ted.com for tons of inspiring and educational talks. And if you have the opportunity to attend a live event, take advantage. You’ll be glad you did.

Health & wellness, Longevity, Nutrition, Weight loss

Stay Away From The Buffet!

October 20, 2015 John Dolan

Have you noticed the attraction to “all-you-can-eat” buffets. Whether it’s going to a brunch buffet for a special occasion, or the all too common Asian restaurant that’s reinvented itself into an all-you-can-eat buffet. My personal experience indicates that they are all very similar.

Since this blog is about health & wellness, and I often write about the importance of good nutrition, I felt compelled to explore the “buffet” topic a little further. So I did some research and discovered that the buffet table dates back to the 16th century in Sweden. Who knew?

The smorgasbord table as it was referred to was a place that guests gathered for a pre-dinner drink and meal prior to sitting down to a formal dinner. This reminds me of the cocktail hour that precedes a wedding reception.

The term buffet originated in the 18th century in France and referred to a piece of “sideboard” furniture where food was displayed and served. This serving format became popular in the US during the 20th century.

Today there are many variations that offer a substantial selection of food, including:

Cafeteria style – where select pre-made dishes are prepared and placed on display.
Salad bar – where you can choose from a variety of ingredients to build your own, and then in some cases, pay by weight.
Brazilian-style Rodizio – where roving waiters serve seated patrons by carving barbecued meats on large skewers.
All -You-Can-Eat (AYCE) – where you pay a fixed fee and help yourself to as much food as you want, or can eat.

I’d like to focus on the “all-you-can-eat” buffet. There are many benefits to this concept. Like having the opportunity to sample different types of food, including a variety of ethnic dishes.

This AYCE format lends itself to going with a group of friends, making it an enjoyable and social experience. And paying one price for all you can eat – what a bargain!

But is it really a bargain? I guess it depends on how you look at it.

The general tendency is to overeat. And that’s one reason why I rarely go to the all-you-can-eat buffet. The second is that the food quality usually isn’t great.

Let’s look at it from a weight-loss perspective. Eating in a restaurant adds additional fat, calories and sodium, unless you ask your server to prepare your meal in a healthier way. Go instead to a buffet where you have no choice in the prep and you’re stacking the odds against you even more.

Here’s my premise: You can eat just about anything you want if you do it in moderation. But if you’re trying to lose 30 pounds, then you should minimize the number of times you eat in restaurants for reasons stated above. And you should definitely NOT pay a visit your local buffet.

You may not like what I’m saying here but you will feel and look better by avoiding them. So remember, stay away from the buffet!

Active lifestyle, Fitness, Goals, Health & wellness, Longevity, Nutrition, Personal development, Sleep, Weight loss

Are You Really Taking Care of Yourself?

October 13, 2015 John Dolan 2 Comments

I’m going to stay with the airplane theme from last week to share another powerful metaphor and help you discover if you are really taking care of yourself.

Before take off, the flight attendants run through a routine safety demonstration. One of the items they cover is what to do in the event of a loss of cabin pressure.

First they instruct us that an oxygen mask will drop from overhead. Then they proceed to tell us what to do and how to put it on. And the next part is crucial.

They tell us “if we are traveling with small children or with someone that needs assistance, to put our mask on first before helping to secure their mask”.

What? Isn’t that selfish? Shouldn’t we take care of them first?

While this example is blatantly obvious, our lives may include examples where we go out of our way for others before making sure that we’re okay. I find this to be common among women, perhaps due to maternal instincts. But it’s definitely not gender-specific. I have seen it occur with men too, myself included.

Stop and think about it for a minute. Are you too busy taking care of others and neglecting your own well-being?

Like caring for your family, your kids, your spouse, your friends, a pet, your business, your clients… and not exercising or eating right because of these other demands. I’m not trying to say that they’re not important; they’re extremely important. But if you’re too tired, too sick, too weak, or no longer here to take care of them because you’re dead, help me understand how that is helping anyone?

We need to learn how to say NO more often to things that don’t make sense, so we have time to say YES to the people and things in our lives that do mean something.

Don’t make excuses and please don’t play the martyr card. You are responsible to take care of your own health & wellness first – so you can have the strength, stamina, patience, clarity, and whatever else you need to help others with their “mask”.

Otherwise, you might find that you’re the one that’s waiting for someone else to put your mask on for you.

This may mean going to bed early so you can get up early. Making time for your workout. Or time to prepare your healthy meals. And carving out time for your own personal development.

If YOU don’t plan your OWN time, then it’s NOT going to get done. There are plenty of others who will gladly “take” your time to fulfill their own wants and needs. And that’s okay if you decide that’s what you want to do. But you better prioritize to make sure that your wants and needs are not neglected.

Make sense?

I don’t mean to seem insensitive here. Putting your mask on first is truly an unselfish act.

Let’s put this in perspective. Think of 3 people in your life that depend on you for something. That “something” essentially equates to your time. Now think about what you need to do to help them. Each person probably depends on you for something different. Is it predictable and scheduled, or random and unplanned?

Now think about how you deal with or react to these demands. Do you “drop everything” and respond? That may be necessary sometimes, but probably not all the time as may be the case. How else can you handle the situation and end up with the same result, or better?

My point here is to help you stop to think about it. There’s usually more than one way to get something done. And many times there is a better way, if you look for it.

So figure it out and make sure to put your mask on first so you can help the people in your life that truly need it.

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Active lifestyle, Fitness, Goals, Health & wellness, Longevity, Nutrition, Personal development, Weight loss

Take Your Health & Wellness To New Heights

October 6, 2015 John Dolan

I first heard this story almost 30 years ago. In his renowned audio program, The Psychology of Achievement, Brian Tracy tells the story of how the level of success you ultimately achieve is equivalent to an airplane taking off.

For the plane to take off, it needs to accelerate at FULL throttle. And once it’s off the ground, it must maintain full speed ahead as it climbs through the clouds. But the pilot cannot maintain this speed indefinitely. Once the plane reaches its desired altitude, the pilot needs to back off the throttle and “maintain” its cruising speed.

But let me ask you this. What happens to the plane if the pilot starts out at anything less than full speed? Will it ever get off the ground?

Have you ever had an unsuccessful attempt at getting in shape or trying to lose weight? Did you back off the throttle too early? And never get off the ground? Or perhaps you began to see results, but backed off too soon before reaching your goal.

Let’s look on the bright side. You’re still here which means you have another chance, right? Good.

So how does this “pedal to the metal” philosophy relate to your health & wellness?

Although you may have attempted multiple “flights” in your life, you can’t change the past. But you can LEARN from it. So I’m here to ask you to get serious. Really SERIOUS! ‘Cause your life depends on it.

How? By taking action to make smarter choices, form new habits, and make better decisions that lead to long-term disciplines.

Rule #1: If you want things to change, then you need to change.

What does this mean for you? Here are some areas to consider…

Personal development – Are you purposefully learning something new every day? Great! This is an excellent start but don’t leave yourself hanging. Take action and implement what you’ve learned. When you feel lazy, refer to Rule #1.
Longevity – How long do you want to live? Are your choices and habits helping or hurting your chances of making it that far? When in doubt, refer to Rule #1.
Nutrition – What foods do you need to eat more of, and what do you need to eat less of, or stop eating altogether? When you want to eat something sweet, refer to Rule #1.
Fitness – Have you started your strength and cardio training regimen? When you don’t feel like exercising, refer to Rule #1.
Weight loss – If you need to lose weight, how much and by when? And what’s your plan to get there? In other words, the daily choices you will make, whether you feel like it or not. When things get tough, refer to Rule #1.
Health & wellness – Are you taking great care of yourself? How can you do a better job of caring for the only body and mind that you’ll ever own? When life gets in the way, refer to Rule #1.

This takes work. But remember, you only have ONE life and the clock is ticking. Now is the time to take ACTION! What small steps are you taking to create positive, long-lasting change in your life?

Here’s to a successful flight! Good luck on your journey as you reach new heights of happiness, health & wellness, longevity, and prosperity. Onward and upward!!!

Thank you for sharing your time with me. I hope you found value.

Now it’s time for YOU to take action…

What’s your Win to be Thin? Leave a comment below.

Click here to subscribe. You’ll receive an email with a link to each new post. And if you know someone that can benefit from this content, please share it with them.

Active lifestyle, Fitness, Goals, Health & wellness, Longevity, Nutrition, Personal development, Weight loss

Why Being Bad Isn’t So Bad

September 29, 2015 John Dolan

Last week we discussed the value of feedback. Specifically how feedback can help you learn and improve. This week I’d like to delve into what I believe to be a similar topic.

So you had a bad day (or maybe a bad week) as it relates to accomplishing your health & wellness goals. Hey, it happens.

Let’s say you missed a couple workouts last week for whatever reason; aside from being too sick or rehabbing an injury. We’re not here to make excuses, we want results.

So what can you do about it and how can YOU benefit from being bad?

First, let’s look at a few things that can happen.

You may get down on yourself for letting life get in the way of your workouts. Don’t go there.
Momentum stops pretty quickly and a couple missed workouts can turn into a few more if you’re not careful. Don’t let it happen.
You may find yourself more motivated to get back on track. It can be an opportunity to increase your workout intensity and come back strong. This is ideal and why I say “being bad isn’t so bad”. It’s like a minor correction so to speak.

But keep in mind, if you’re not pushing to get back to work, a lack of motivation could be a sign that you’re getting bored with your workouts. It may be time to mix up your routine a bit. Especially if you’ve been doing the same exercises for a few months in a row. Boredom can set in and diminish your enthusiasm. (I have to admit, that’s where I’m at right now.)

If you need some extra help, what can you do to get back in the zone?

Try exercising at a different time of day.
Get a workout partner, or hire a personal trainer.
Make sure that you’re eating enough and getting enough rest.
Show up. Stop thinking too much and just get busy.
Review your health & wellness goal(s) to get re-inspired.
Use your imagination, or Google. Find something to get moving.

Let’s wrap this up with some final thoughts:

Can one missed workout set you back to ground zero? To a place back in time when you were less healthy and in worse shape? I don’t think so. Because the opposite isn’t possible either. One great workout is not going to transform your body and give you all of the health benefits you’re seeking. It’s the same for a good meal or bad one, isn’t it?

So lighten up Francis. Stop worrying so much about what you didn’t do. Use it to your advantage and get your momentum back – one good meal and one intense workout at a time. And then focus on what you ARE doing, and be grateful for the opportunity.

“Progress not perfection.” ~ Unknown

Active lifestyle, Fitness, Goals, Health & wellness, Longevity, Nutrition, Personal development, Weight loss

The Value of Feedback

September 22, 2015 John Dolan 2 Comments

First off, I want to thank my family, friends, and followers of this blog for the valuable feedback you provided to last week’s post. It was very inspiring to see your interest in what I’m doing with this blog. I plan to incorporate your ideas into upcoming posts.

When it comes to feedback, I “usually” welcome it. I say usually because there may be times when the feedback received is something you didn’t expect, or want to hear. But regardless, I personally find that feedback is extremely helpful to my growth and development.

And it’s one of the best ways we can learn. About ourselves in general, about our mistakes and ways to improve, and about what’s important to others. So seek it out whenever possible.

But feedback doesn’t only have to be from others. Think about just being present in the moment. What do you see or hear? What’s missing? You can also observe your surroundings. And the results you’re achieving (or not). This approach allows you to gain keen insight into what’s working and what you can do better at.

Tracking is another form of feedback. We’ve discussed “tracking“ in a previous post. You can link back to it here. One of the most important elements of tracking is how it brings awareness to the things that you’re trying to do more or less of. Like reinforcing good habits, or eliminating bad ones.

For example, if you are trying to increase your savings, tracking can help you get a handle on your spending. If you’re trying to get healthy, tracking can provide important feedback for how many times you’ve worked out this past week, month, or quarter. Now you can compare your “actual” data to your “projected” numbers – (e.g. your goal), and determine if you’re on-track, or off.

If you use your imagination, you can improve just about anything with tracking. Think about it for a minute. Pick an area in your life that you want to improve.

Example: How can I live to be (insert your number here) years old, and maintain a great quality of life for as long as possible?

Now brainstorm 3 to 5 new habits that will help you accomplish this area of improvement. Examples could include:

Jump start my nutrition by eliminating fast food, sugar, processed crap…
Improve my cardiovascular health with 3 cardio training sessions every week.
Increase my lean muscle mass with 3 strength training sessions every week.
Eat more nutritious meals at home and minimize the number of times I eat out.
Maintain portion control when I eat.

Pick one new habit that you can easily measure (or track). Then get to work! After it’s become part of your routine, add another new habit, and track it. If you try to approach this one step at a time instead of all at once, it will be easier and more fun. And you will most likely be more successful at improving the thing that you’re trying to change.

Are you with me? Will you try 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 have a positive impact on you? Can I get you to take action? What would you like to see in future posts?

If you know someone who struggles with their weight, 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.

Active lifestyle, Fitness, Goals, Health & wellness, Longevity, Nutrition, Personal development, Sleep, Weight loss

Are You Losing Weight or Losing Interest?

September 15, 2015 John Dolan

It’s been almost a year since I officially started this blog. A concept that was churning around in my head for a few years prior. On the positive side I continue to learn a lot every day. And I have formed many new relationships. But I am getting very little engagement or interest, and I don’t know why. So I am contemplating shutting it down.

Frankly, I enjoy writing about health & wellness, and there is plenty to write about. My main topics are centered around weight-loss and longevity, and supported by exercise, good nutrition, and personal development. But my ability to get my followers to take action doesn’t seem to be working, nor does and my approach for growing my audience through social media. If it is and I hope I’m wrong, I am not hearing about or seeing any significant results.

I do realize that I am part of the problem. In addition to learning how to become a better writer, I am learning the many technical aspects of maintaining a blog and integrating it with other programs. In full disclosure, I am not a programmer or web developer. As a result I am making plenty of mistakes, and learning from them along the way.

I also realize that some of my posts are too long (like this one). But it’s not for lack of trying. I continually look for ways to “say it” with fewer words. So thank you for bearing with me and overlooking some of my “rookie” faux pas as you follow me on this journey.

This is not a plea for your sympathy. What I’m looking for is how I can help YOU. If you’ve read any of my posts, you understand that I “walk my talk”. My approach and methods are “natural”. Natural as in eating right and exercising as a way to build lean muscle and burn excess body fat. This is the best way to lose weight, keep it off, and improve your overall health & wellness.

But as human nature goes, there are unfortunately far too many people looking for a quick fix, or a way to lose the weight without changing their habits or doing the necessary work. If this describes you, then my challenge is to help you realize once and for all that you can’t take the easy road. A quick fix may give you some short term results. But those results can’t be sustained. And in the long run you’ll end up gaining it all back, and then some (which makes matters even worse).

So I ask you this:

How can I help you?
What can I do to help you embrace my approach to losing weight?
What can I do to get you to take action (for you, not me)?

My main goal for this blog is to provide you with the highest quality content to help you achieve maximum results. My message is geared toward anyone that struggles with weight issues. Anyone that needs to learn how to eat right and exercise for longevity.

Sounds simple but for a number of reasons it’s not. This is why I feel that I am best suited to help men and women over 40 that need to lose weight and get in shape.

Why people over 40?

You have the potential to live for another 50 years, or more. But it’s at this point in our lives that our health can spiral out of control if we neglect it. Life moves fast and before you know it, you’ve turned 50 or 60 and find yourself out of shape and 30 pounds overweight.

How did this happen? It didn’t happen overnight or by accident. If you keep to the same routine(s), you will continue to gain more weight. And possibly dig yourself an early grave.

If you’re over-weight, it’s proven that you are putting yourself in jeopardy for too many unnecessary health risks including obesity, heart disease, high blood pressure, diabetes, stroke, cancer, and a long list of others. Not only do these conditions also require medication, the extra weight and symptoms put too many stresses on your body. It’s not good physically, mentally or medically.

But there is a silver lining. These health risks are all preventable, and many times reversible if you take better care of yourself. Wouldn’t you rather avoid a serious medical condition than succumb to it because of neglect, laziness or lack of knowledge? Your body is resilient and you have the ability to improve your situation.

I’ve been fortunate to have had success staying in great shape and in excellent health, for which I am extremely grateful. So I am compelled to share what works and try to help as many people as I can. And although social media can really help spread the word, I am failing at getting my message across.

But I’m not giving up. And I need your HELP!

Losing weight is really quite simple when you know what to do. But it does take hard work, discipline, sacrifice and persistence. And you have to give yourself TIME.

Think about it. If you’re 30 pounds over-weight and you’ve been packing it on for the past 10 years or more, expecting to lose all of that weight in the next month or two is unrealistic and ridiculous. It’s also unhealthy. So don’t set yourself up to fail. Do it the right way.

It’s not the weight-loss you need to focus on… What???

If it’s not the weight-loss then what is it?

You have “things” that need to change. “Things” like your choices, habits, actions, decisions and disciplines. Click here to link back to a previous post.

And guess what? When those things change (or you change I should say), then everything changes for you. And the weight will be gone forever, never to return.

“If you will change, then everything will change for you.” ~ Jim Rohn

This is the KEY. YOU have to CHANGE!

Let me help you figure this out so you can get rid you of this unhealthy and unnecessary disease once and for all. And do yourself and your family a favor. Stop looking for an easy way out. Stop making excuses. And stop beating yourself up. Dig deeper. You can do this!

Active lifestyle, Fitness, Goals, Health & wellness, Longevity, Nutrition, Personal development, Sleep, Weight loss

Labor Day… A Time To Recommit

September 8, 2015 John Dolan

I hope that your Labor Day weekend was an enjoyable and relaxing one, spent outdoors with family and friends.

If you over-indulged like I did during the long holiday weekend, don’t worry. We all need some fun and excitement in our lives. Especially if you’re working hard on yourself and on your career all the time.

Getting off-track can sometimes help to solidify your WHY. It can also strengthen your commitment to your target. It’s usually not a bad thing so stay focused and find something positive about it.

Are you ready to get serious and back on track. Consider this a friendly reminder to get back to it. Start by planning your upcoming workouts and clean eating meals over the next week or two so you can maintain the momentum you built up before the long weekend.

Rest is good, and it’s an essential part of our growth and development. But it’s amazing how taking a few days off can dull the edge of our motivation. Don’t let it happen by delaying your next workout.

Your health & wellness is your responsibility. Get back into your routine immediately to continue reaping the benefits.

September marks the last month of the 3rd quarter. Are you on track to accomplish your weight-loss goal for 2015?

If you are, congratulations! And keep in mind, this is just the beginning of your new life. Health & wellness (and longevity) is a mindset that becomes a lifestyle. Are you thinking about your next goal?
If you’re not there yet or you just started, keep the faith and believe in yourself. Back up that faith with intense, calorie-burning and muscle building workouts fueled by clean-eating behaviors. The results will begin to show.

Thinking ahead, do you want to look and feel great next summer? April is NOT the time to start on that endeavor. NOW IS THE TIME!

So get started. If you need some guidance, check the “Archives” in the sidebar to review posts that were published over the past year to see what resonates with you in this season of your life.

Active lifestyle, Fitness, Goals, Health & wellness, Healthy aging, Longevity, Nutrition, Personal development, Weight loss

Accelerate Your Weight-Loss

September 1, 2015 John Dolan

Want to accelerate your weight-loss initiative?

By burning excess calories and stubborn body fat?

And building lean muscle?

Cool!

We’re going to discuss exercises you can do in the privacy of your own home, with very little space required (except for the walking).

And these are great if you’re short on time.

Of course you should always consult your primary care physician before beginning an exercise or nutrition program.

If you’re new to fitness or you’ve been sedentary for some time, you should start slow. And put more of an emphasis on your form than the number of reps.

Then as you learn the moves, do a few more reps, add weight, or go a little farther each time your exercise. And remember to breathe.

Here are 6 exercises along with a modification for each, based on your fitness level.

High knee pull-downs – Standing up straight, raise your hands over your head and reach to the ceiling. Pull both hands down to your chest and make a fist. At the same time, drive your left knee up as high as you can. Return to the starting position and alternate knees. (Start slow but after a few days, increase your speed and the number of reps). Modify: Jumping jacks – I don’t think this needs an explanation.

Squats – Standing up straight with your feet shoulder width apart and parallel with each other, squat down without leaning forward. You can stick your arms out for added balance. Return to your starting position for a count of one. Repeat while maintaining your balance. Make sure that your knees are not tracking out beyond your feet. If squats are new to you and feel awkward, try facing a wall which will prevent you from leaning too far forward. Modify: Lunges – Standing straight up with your feet shoulder width apart and parallel with each other, take a big step forward with your left foot. Keep the ball of your right foot touching the ground as you lunge forward maintaining your balance. Dip your right knee down to the ground. Push forward to stand up on your left leg. Bring your right foot up, next to your left one. Alternate by taking a big step forward with your right foot. Dip your left knee to the ground, then push forward to stand up on your right leg. Bring your left foot up, next to your right one. Repeat to exhaustion. (You can also keep your back leg straight instead of dipping down which will give you a different stretch and burn).

Mountain climbers – Start in a push-up position with hands and feet shoulder width apart. Holding this position, drive your left knee straight towards the front of your body. Return your knee back to the starting position. Do the same with your right knee, then continue alternating left and right. You may need to start at a walking pace. After you build up some endurance, do these as fast as you can at a running pace. And be sure to breathe. Modify: Oblique crunches. Lie on your back with legs straight and about 3″ off the floor. Hands behind your head with fingers locked. Pull your left knee towards your right elbow while simultaneously driving your right elbow towards your left knee. Alternate back and forth. Repeat to exhaustion.

Plank – Get into a push-up position on the floor, but instead of placing your hands shoulder width apart on the floor, lean on your forearms with your hands out in front and face down. Your forearm and upper arm should form a 90 degree angle. With a straight back parallel to the floor, hold this position for as long as you can. Make sure that your back remains straight with no arch up or sag down. Your ability to hold this position for longer amounts of time will increase the more times you do this exercise. Modify: Same thing but do your plank from your knees (instead of your feet).

Push-ups – Start with your hands shoulder width apart and face down on the floor with your feet together and back straight, parallel to the floor. Lower yourself maintaining your straight back, parallel to the floor, until your chest makes slight contact with the floor. Then push yourself back up to the starting position. Do as many as you can. Focus on tightening your core, maintaining good form, and breathing out as you push “up”. Modify: Same thing but do your push-ups from your knees (instead of your feet).

Power walking – I’ll describe this as walking with a purpose and a sense of urgency. Like you need to be somewhere and you’re in a hurry (just short of running).Modify: Walking at a slower pace; especially if you’re a beginner. Take it down a notch or two. Something is better than nothing.

You will need to change the order of these 6 exercises to suit your muscle groups better. Start with push-ups. Then move to squats, mountain climbers, lunges, planks, and high knee pull-downs. And then work up to at least 3 sets. You can integrate power walking as a “pre” or “post” workout routine.

BONUS: Incorporate jumping rope into your exercise routine.

This one will cost you about $10 to $15. But it’s well worth it for the calorie burn and the increased stamina you’ll gain over time. Check out the Caymen speed rope, and the Survival and Cross speed rope.

I can’t stress enough about the importance of exercise. Think of it as a catalyst; not only for your weight-loss initiative but also for your overall health & well being.

Exercise provides a wealth of benefits. When you combine intense exercise with eating clean, you will accelerate your weight loss!

And you’ll be amazed at how the weight comes off and stays off, when you give it enough time.

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