How to Make Your Fitness Resolutions Stick

Every year we proclaim grand New Year’s resolutions and just like clockwork, they fade from our mind in a matter of weeks or even days. It does not mean everyone is a failure; just that we generally struggle to stick with lofty resolutions. Keep your head up and spirits high though, because here are some basic tips you can use to stick to your resolution throughout all of 2011. Physical education news articles are only as useful as you can make them, so start the year off right by sticking to your first goal of the year. If you need good PE lesson plans or PE resources, check back on our site and blog for helpful tips and tools to keep you on track. Happy New Year to you and your new fitness goals.

1. S.M.A.R.T. (Specific, measurable, actionable, realistic, time-bound: SMART, Michael Hyatt): Make sure your resolution abides by all five of these words. If you only take away one tip, this is it. Stick to the five steps and you are 100 times more likely to succeed than everyone else at the party you went to on New Year’s Eve.

2. K.I.S.S. (Keep it simple, stupid): Aside from making a SMART resolution, simplicity is vital for success. It needs to be simple enough for you to manage it and take actionable steps immediately. There shouldn’t be any major thinking session to determine how to accomplish the goal.

3. Only Pick a Few Resolutions: Losing weight, quitting smoking, running a marathon, and becoming superman are all great ideas, but will set you up for failure if you are trying to conquer them all at once. Pick between 1-3 manageable goals that you realistically think can be accomplished over the next year.

4. Public Accountability: Get excited about the goal and go tell everyone you know. Start a blog so people can follow along with your progress, get your family support, or compete with your friends. Telling people about your goal will make you feel accountable to them.

5. Write It Down: Telling others is great, but make sure you remind yourself daily by writing it down. Put it on your fridge, on a poster on your wall, the bathroom mirror, or in your car. Writing it down and reminding yourself will eliminate the possibility of simply “forgetting” your resolution.

6. Buddy System: Pick a partner who is willing to pursue the same goals and work together throughout the year to hold each other accountable. The buddy system is one of the oldest tricks in the book because it actually works.

7. Revisions: Goals change overtime, but don’t let that deter you from yours. Feel free to make some small revisions, either increasing the goal or adjusting it to make it more feasible. It is better to make small changes than to give up completely.

8. Positive Goals Instead of Negative Goals: “I want to spend 4 hours per week in the gym,” is more effective than, “I want to stop being so lazy with my fitness.” Keep your resolution positive by trying to add something “good” to your life.

9. Reward Yourself: Drastic changes in life are never easy and if you are keeping on track then you deserve a reward. Pamper yourself by going out shopping, taking a vacation, or getting a massage.

10. Get Passed 30 Days: The first 30 days will be the toughest. Once you can get over the initial hump you will find a routine that works. Follow the first nine tips and 30 days will be a breeze. The other 11 months will be smooth like butter.

Erick D. Smith is a blogger living in San Diego, California who writes about health information and occasionally produces physical education news articles. He writes about teaching children the importance of a nutritious lifestyle and how schools can incorporate PE lesson plans into their curriculum.

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Laser Therapy for Pain

Many pain sufferers are looking for a new answer in relief, seeking out alternative non-invasive methods of treatment. One such method is cold laser therapy, which has proven highly effective for relieving joint pain. Many arthritis sufferers a reduction in the level of discomfort experienced after using this treatment. Cold laser therapy has also been used to treat injuries among sports athletes. Thousands of studies have been conducted that show the effectiveness of this form of pain relief, allowing patients to do away with reliance on prescribed medications. Cold laser treatments have been in use for decades and are approved by the FDA.

Using laser therapy for pain relief has proven to offer patients other benefits, such as reduced swelling and inflammation, along with improved circulation. The non-invasive cold laser light penetrates the pain-affected area with photon light rays, which professionals indicate are then absorbed by the cell. This causes a biochemical increase in cell energy, allowing damaged cells to rejuvenate and function properly. The safe photon beams also help with improved blood flow and circulation, further increasing circulation. Relief can usually be achieved in as few as five sessions. Higher powered lasers can be utilized to cut the length of pain management treatment times.

Arthritic pain

For arthritic pain, cold laser therapy has shown to be effective as a means to repair human tissue utilizing light wavelengths. Treatments demonstrate increased cell metabolism, stimulated cell growth, improved cell regeneration and more. Such effects are linked to reduced pain and inflammation among patients. Studies have shown that cold laser therapy is particularly effective for treating morning stiffness and short-term pain associated with rheumatoid arthritis. Patients undergo anywhere from 8 to thirty treatment sessions in order to experience the full effects of relief, with several treatments undergone per week.

Shoulder pain

Laser therapy for shoulder pain is just one example of how this innovative healing process is used. Sufferers from shoulder pain may experience frozen shoulder, which is debilitating and may affect one’s ability to work. For those with shoulder pain, a single treatment may be effective in relieving symptoms; however, more severe cases may require as many as 6 to 10 sessions. Once treatments are completed, a patient may choose to return each month or every other month for additional therapy. Most individuals usually feel better with each successive treatment, as the healing effects build up over time.

Back pain

Cold laser therapy for back pain has also proven to be of value to sufferers. Successful alternatives are especially sought after as most adults will suffer from back pain at some point in their lives, whether from nerve injuries, osteoporosis or other causes. Besides benefits such as faster healing, this treatment may also assist with regenerating a thin layer of cartilage tissue. A number of clinics have shown more than 90% effectiveness for the treatment of back pain with laser light rays. As an added benefit, such forms of cold laser therapy may be used in conjunction with other methods including massage or physical therapy to help patients receive the best possible treatment outcome.

Erick D. Smith is a blogger who lives in San Diego, California and writes about medical information, including using laser therapy for pain relief. Next time you're suffering through bouts of pain in your upper body, learn more about the advantages of using laser therapy for shoulder and back pain.

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Superfoods, are they really that super?

Ok we’ve all heard the term superfood, many of us have probably bought into the hype about them too, about how they can cure ailments, prevent diseases and even extend a lifespan. Which all sounds fantastic, but do they really work?

What actually makes a food into a superfood?

For a food to be deemed a superfood, it will contain an unusually high number of phytochemicals. These are compounds that occur naturally in plants and may have health benefits, however, despite there being large amounts of government and private research into the subject there is still speculation on whether specific phytochemicals have particular benefits, more information on some of these specifics can be found at: Foodepedia.

 

Phytochemicals have been used for millennia as drugs or to benefit peoples health. There is definitive evidence that certain chemicals contained within plants can provide specific health benefits, or indeed provide medicinal benefits for many ailments. 

A good example of this is over the counter Aspirin, which was derived from Salicin, which happens to be contained within the bark of the willow tree.

Some top superfoods readily available in your local supermarket are those such as: 

• Blueberries

• Tea

• Dark Chocolate.

• Salmon

These are a small number of some of the most popular superfoods on the market, but these are some of my favourite, both for their taste, and versatility in cooking, but also for the multitude of health benefits from each one.

For example, blueberries contain very high amounts of antioxidants. These fantastic chemicals prevent the oxidation of other molecules, and whilst our bodies need a certain amount of oxidation to survive, these antioxidants can prevent the over-oxidation, which can have regenerative effects on the body.
 

Blueberries also contain extra high amounts of potassium and vitamin C, and to top it all off they are anti-inflammatory.  Inflammation is a key part of many chronic illness’ and by reducing the inflammation with a regular intake of blueberries you can reduce the effects of many illness’ and promote healing. Tea on the other hand, has been shown to reduce cholesterol in tests performed on Japanese men who drank green tea as part of their regular diet. 

This is believed to be because Green Tea contains a particular anti-oxidant called ECGC or Epigallocatechin gallate. As well as reducing cholesterol, it is thought that this anti-oxidant may have therapeutic properties for many disorders, including cancer.

My final two ‘superfoods’ are my favourite, not together obviously. Dark chocolate  and Salmon.
Dark chocolate contains extremely high amounts of antioxidants, it is recommended that you look for dark chocolate with at least 60% cocoa content, but the more the better as the fat and sugar content drops the darker it is.  Finally Salmon; I’m sure you’ve heard of Omega 3, many adverts on tv for vitamins love to proclaim that they contain Omega 3. These fish oils have been shown to lower the risk of heart disease, help arthritis sufferers, and has had some success helping with memory loss and Alzheimer’s.  
 

The fun doesn’t stop there however as research has been conducted showing that Omega  3 can have anti-depressant effects too. These omega-3’s are most prevalent in fatty cold water fish, so it’s best to buy wild rather than farmed fish such as salmon, but herring, sardines and mackerel also have similar effects.  Too many food manufacturers are very quick to try to label their foods as ‘super’, yes they may have some benefits. But that’s the same for all food if you look deep enough. The trick I have tried to identify here is that the foods that contain multiple benefits, the combinations of such give you the most for the smallest amount of effort. 

If you can combine 2 or 3 of these superfoods into your regular diet you will soon be able to notice the benefits.

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How to Work Out for Next to Nothing

The New Years is finally here, and every year, over 50 million Americans hit the gym. Sadly, many of them give up before the month even ends. While many people don’t give up because of money, they would much rather give up because they lack motivation. While motivation is hard to have if you don’t want to do it, I wanted to show you some free ways to work out for free, if not next to nothing!

#1 Start walking every day – No matter how nice, or bad the weather it is, try to make it a habit to walk around your subdivision, or if you have a dog, walk them. All you have to do is manage 20 minutes of your time. Make it a goal to walk a few miles each night after dinner.

#2 Learn “no equipment” exercises – You don’t have to drop $1,000 on a home gym, nor do you have to drop $60 a month on a gym membership. There are so many exercises that you can complete at home without any equipment. For example, you can do sit ups, pushups; pull ups, as well as so many more.

#3 Sit on an exercise ball – If you work at home, or your company will allow it, some will say that if you sit on an exercise ball for a few hours a day, you will see a great increase in your balance. This is also a great way to keep the calories burning while you’re sitting at your desk.

#4 Get DVDs from your library – Most libraries in the area actually have an extensive selection when it comes down to working out. Rent a few DVDs each week, and use them at home. By mixing up your rentals, you will find that you won’t get bored of a particular work out. If you have the option of working out in front of your TV, you can use YouTube as well.

#5 Just do chores – Whether you have to cut the grass, or mop the floors, you have no idea on how many calories you’re going to burn by doing this. Set aside a few hours each day, or week to clean up the house. This is going to attack two things at once!

These five tips should get you on the right path when it comes down to exercising for free. What you’re going to find out is that as long as you’re motivated and you eat right, you’re going to find more than enough ways to lose that weight, and keep it off!

This guest post was provided by Elizabeth Cutten. You can find many cost saving tricks, rewards and more on her site at FindCashBackCards.com.

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Foods to avoid morning sickness

Morning sickness, as pregnancy nausea and vomiting is still popularly called, is probably the most talked about and infamous of all pregnancy signs and symptoms. And that is no surprise, because hanging over the toilet every day is certainly very unpleasant! The vast majority of pregnant women – as many as three quarters – suffer from morning sickness. It can be triggered by certain foods or smells, or can seemingly strike randomly. Some women vomit regularly, while others just feel nauseous. 

• No matter how often you feel sick, at what time of the day, and whether morning sickness actually makes you vomit or not, you probably wish it would just go away already! Thankfully, there are many things we can do to get some relief. Here are some dietary changes you can make to reduce your pregnancy nausea at least a little bit. These are some tried and tested tips from women who have gone before you.

• Low blood sugar levels and pregnancy nausea are closely linked. You can avoid a dip in your blood sugar levels by eating small meals frequently. Snacks that are rich in proteins are the best, and many women find that eating every few hours makes them feel a lot better

• A deficiency in vitamin B6 can cause nausea and vomiting in pregnancy, so boosting your levels of this vitamin may fight morning sickness. You can do this either by taking supplements, using herbs rich in Vitamin B6, or through food sources.

• Eat a bland cracker or a dry slice of toast before getting out of bed. This really helps many pregnant women get through their first trimesters. Herbalists sometimes recommend that you put a teaspoon of apple cider vinegar into a cup of hot water and drinking it while still in bed as well.

• Ginger is a great remedy for nausea, whether you are pregnant or not. It can be used in tea, fresh ginger can be chopped up for use in Asian meals, or you can by the sugared version.

In addition, avoiding the smells and foods that you have found to trigger your nausea is a good idea, if possible. Common triggers include smells of coffee, fish, and dusty rooms. Physical activity and fresh air can also aid in combating morning sickness.

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Online Diagnosis for the Baby Boomer Generation

Ever heard the expression “you can’t teach an old dog new tricks?” Well, pardon the comparison, but for America’s Baby Boomers, computer technology, social networking sites, Groupon and email are all the rage with today’s Internet savvy Boomer generation. As the health care industry is naturally progressing, it makes sense that the Internet is playing a large role in this evolution. When you combine the need for health care with a computer confident demographic, you now have set the perfect scene for online diagnosis and treatment all in one place. 

 

Statically Baby Boomers are taking the Web by storm. There are currently more than 16 million seniors engaging in social sites including MySpace, Twitter and Facebook. Last year, the oldest known Twitter user 104-year-old Ivy Bean gained a huge following across the world and remained active with her tweets until her death in July. She serves as just one example of the collective change in the way older generations perceive technology.

So how does this apply to health care?

Think about the last time you went to a doctor. You may have had a quick exam but the majority of the time you spent during the face-to-face visit was probably spent discussing medical history or perhaps certain symptoms. The diagnosis for many non-life threatening conditions, such as erectile dysfunction or hair loss therapy, is made largely through the patient’s discussion of symptoms. Imagine not having to leave your home to get the same level of healthcare? You cut down on gas costs, office visit fees and time spent in the waiting room. For many, especially those who may no longer be able to drive or have mobility limitations, this solution is ideal.

Currently developers are working on products that will allow doctor’s access to live information from the patient, including vitals like heart rate, blood pressure and temperature. Software which permits doctors and patients to “meet” via webcam is already being used today.

So why isn’t everyone ready to welcome this type of health care with open arms? Unfortunately, like nearly every industry, there are some companies who have compromised patient safety simply to turn a profit. Perhaps the most commonly recognized example of this is the online Viagra market. Unsolicited email after email seems to fill the average email junk folder and everywhere we look there are offers for “enhancing” this or “lengthening” that.

In men 65 years old and older, 15-25% experience erectile dysfunction and many will go to great lengths to remedy the condition. The medical world has acknowledged the fact that throughout a man’s life, he may easily be one of the 75% of men who experience ED at some point in their lives.

So here’s where online diagnosis factors in. Websites who offer prescription medication without an online medical assessment are illegally abusing the system of online health care.  Those who also offer “generics,” soft tabs and quick dissolve versions of Viagra are dangerous non-FDA approved counterfeits.

But imagine if the Web was free of these sinister “rogue” pharmacies? If you were experiencing a condition that didn’t require a psychical hands-on exam wouldn’t you be more comfortable seeking medical help from the comfort of your own home? What if your hair was beginning to thin? A doctor would not need to examine your scalp to see that you are experiencing male pattern hair loss. These are just two of the conditions that the Baby Boomer generation can greatly benefit from receiving an online diagnosis. In addition, those vowing to quit smoking in the New Year may also benefit from the availability of online medical consultations to receive the prescription medications needed to help make the process of quitting an easier one.

In the next few years does it seem probable that all face-to-face doctors’ visits will be deemed unnecessary? Of course not, but the Baby Boomer population may be the first generation to experience the benefits of online diagnosis as technology continues to evolve.

Emily Murray is a journalism school graduate and the communications specialist for KwikMed.com, which utilizes physicians licensed to prescribe online to safely bring online diagnosis and prescribing to patients across the country.

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Emotional Eating: 3 healthy ways to satisfy your craving

Emotional eating is a problem that many people face when trying to lose weight. Eating because of your emotions and not because you are hungry is one of the fastest ways to gain back any weight that you many have lost. It is also the best way to prevent you from losing any weight. Psychologically, you are sabotaging yourself without even knowing it. Emotional eating could occur for a number of reasons. There are people who eat because they don’t think they’ll ever look the way they want to. This is not true. There are always new exercises to try and ways to become the best you. You may emotionally eat because you are bored, angry, anxious, or lonely. Realize that these are not good reasons to start eating. The following are three tips to help you weed away from emotional eating and get you on the right track to losing weight.

1. Water can do wonders. Quench your hunger with a tall glass of cold water. Water is a great, calorie free substitute to any food that you may eat. Make it a regular thing to always have water around. Carry a water bottle. Anytime you feel the need to eat, take a sip of water. It is likely to stop you from going and getting something to eat.

2. Write down your emotions. Keep a journal of how you feel every time you feel the need to eat when you’re not actually hungry. Examine why you think you eat too much. Once you understand why you eat too much, you will be able to find ways to stop the unneeded eating. You will start to find a pattern in the reasons why you start to eat. Recognize that your habits can change. Attack the problem. Find a better solution than breaking out the food and eating.

3. Find a healthy alternative. If you find it too hard to fight the craving of eating, find one healthy food, of your choice that you will go to when you feel the need to eat. Choose a food that is low in calorie and high in nutrients like a grapefruit, avocado, or celery to eat when you really need it. Portion this small snack. Have a small plastic bag prepared with a very small serving of your chosen food. This will prevent you from overeating even the healthy food.

These three tips may seem like easy tasks but may actually take some time to get used to. You have to be willing to stop emotional eating to end it. Take control of your eating and get ready to feel better about yourself with every little bit of progress that you make.

This post has been provided by Nicolas D'Alleva. Nicolas is the president and CEO of Specialty Answering Service, a company providing answering services to medical practices and businesses in the health field.

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