10 Mental Rules Fit Women Live By By Lisa Kallum


Attitude plays a big part to whether you thrive with your fitness goals or you fail. Here are 10 mental rules that fit women follow that helps them continue being successful in their fitness journey.

1. Shut out the noise

Shut out the constant stream of negative thoughts that runs through your mind. That mental static is your biggest obstacle – learning to filter it by focusing on positive thinking is essential to your success.

2. Maximize inner motivation

To do this you need to be absolutely clear about why you want to get fit. Figure out what’s really important to you. Do you want to lower your blood pressure? Fit into a size two? Or do you just want to feel better? Motivation that lasts can’t come from an outside source—like your doctor or a loved one who wants you to slim down. It has to come from a personal, deep-rooted desire for change.

3. Cultivate grit

Grit is the resolve and passion required on a daily basis to pursue a long-term goal. To cultivate grit, you have to commit to consistency no matter what. A fit person wakes up every day knowing she will do whatever it takes to stay on track—whether that means getting up an hour earlier to make it to the gym before work or squeezing in a power walk at lunch. The secret is focusing on the thoughts that drive and inspire you. If it helps to remind yourself how good you’ll feel post workout, for example, do that. If it motivates you to daydream about your future toned tummy, do that. Concentrate on exactly what you want to achieve and make every day count.

4. Set specific goals and strategies

The more detailed your daily goals and plans, the better. An English study on women enrolled in a weight loss program asked half of their subjects to write down their strategies for managing temptation (for example, when sugar cravings strike, I will make a cup of tea). After two months, those women had lost twice as much weight as women in a control group, who did not write their strategies down.

5. Picture your success

Close your eyes and imagine your ideal body—both what it looks like from head to toe, and how it makes you feel. Then, go shopping – if you want that body, then buy clothes that would fit if you had it. And try them on every day until they fit!

6. Plan your meals, eliminate choices

7. Do not give yourself any outsChocolate croissant or steel cut oats?

Grilled salmon or a quesadilla? When you have to make these types of dietary decisions all day long, you may end up exhausting your willpower. Planning your meals in advance, however—even just one meal per day—can make it easier (and less stressful) to eat healthy.

There are a few classics, like “If I don’t exercise at lunchtime, I’ll do it tonight” or “I’ll have ice cream today and get my diet back on track tomorrow.” Any sort of procrastination and deviation runs the risk of bumping you off course. Don’t give yourself an out, and stick to the path that leads to your goal.

8. It’s ok to give in sometimes

It’s inevitable that from time to time your healthy routine will get interrupted by forces outside your control, like when your partner proposes an impromptu date night right after you’ve bought salad ingredients. When that happens, try to go with the flow and enjoy yourself.

9. Believe it and become it

This rule is simple: If you believe you can be in amazing shape, then you’ll do things on a day-to-day basis to accomplish it. The problem is, many of us carry around defeating beliefs. When you recognize a negative thought (like, “I’m so uncoordinated”), ask yourself why you think that way. You may discover the criticism originally came from your parents, or your sibling, or a childhood buddy. Don’t give those outdated internal beliefs power. Just let them float away, like leaves that have fallen into a river (much easier to say and write it than done) You have control over your thoughts – they don’t have control over you.

10. Enjoy milestones, jump for joy

Celebrate milestones. If you don’t appreciate your successes along the way, you risk becoming emotionally numb, nonreactive.. But giving yourself regular (healthy!) rewards (like a massage, for example), provides a little “added oomph” to keep going and push yourself even harder in the long run.

10 Health Benefits Of Relaxation The Huffington Post | By Sarah Klein


You may have heard that a little bit of stress is actually good for you. In the just-right amount, that adrenaline rush can power you through a long day at work, boost your workouts and more.

But while it feels good to conquer the day, in the end, it just simply feels better — and is more beneficial to your health — to relax.

Some would argue that stress is our biggest health concern, given that it has been linked to so many other complications, from heart problems to dementia. CBS reported on a small study that examined the role of stress in seizures — and found that people are often misdiagnosed with epilepsy, when learning helpful relaxation and coping techniques may be a better solution.

You may still end up racing to meet deadlines at work today, or handling a stressful personal crisis — life goes on, no matter what kind of day it is. But relaxing whenever possible, and in whatever way works for you (whether it’s reading a book, taking a walk, meditating, running, you name it!) is healthier for you than you might think. Check out the health benefits of relaxation below.

1. Relaxing protects your heart

Flickr: epSos.de
You’ve probably heard that stress can seriously up your risk of high blood pressure, heart attacks and other heart problems.

While researchers aren’t sure exactly why, the research is unanimously in favor ofrelaxation for your heart’s sake. “There are studies to show that stress is comparable to other risk factors that we traditionally think of as major, like hypertension, poor diet and lack of exercise,” Kathi Heffner, Ph.D., assistant professor of psychiatry at the Rochester Center for Mind-Body Research at the University of Rochester Medical Center in New York, told Health.com.

Intense, sudden periods of stress or shock, like a breakup or even winning the lottery, can trigger such a rush of adrenaline that the heart can’t function properly, resulting in heart failure or heart attack-like symptoms. In the case of a breakup or death of a loved one, this has become known as broken heart syndrome.

2. Relaxing lowers your risk of catching a cold
Sheldon Cohen, Ph.D., a psychology professor at Carnegie Mellon University, has been at the forefront of stress research since the 1990s. Early on, he showed that chronic stress lasting more than a month but less than six months doubled a person’s risk of catching a cold.

His more recent research has tried to figure out why, and results seem to point to inflammation. It appears that stress hampers the body’s ability to fight inflammation, by making immune cells less sensitive to the hormone that “turns off” inflammation, HealthyDay reported.

3. Relaxing boosts your memory
One study found that, at least in mice, chronic stress impaired the prefrontal cortex, the part of the brain involved in abstract thought, cognitive analysis and detecting the appropriate behavior for a given situation. Previous research in mice also showed that shorter bursts of stress impaired the centers of the brain involved in memory and learning, and left the mice struggling to remember how to find their way through a maze.

A number of studies have also found that stress increases the amount of certainproteins in the brain that have been linked to Alzheimer’s, possibly accelerating the development of the disease.

4. Relaxing lowers your stroke risk
Flickr: Florin Gorgan
  • A 2007 University of Cambridge study found that people who coped the best with stressful life events had a 24 percent lower risk of stroke. It may be partly due to the fact that people who handle stress well often are healthy in other ways, like exercising regularly and not smoking.

    A 2011 study examined the specific effects of work-related stress, and found that among middle- and upper-class men, psychological stress caused about 10 percent of strokes.

5. Relaxing keeps you safe from depression

Studies have shown that chronic stress can kill brain cells, and even prevent the creation of new ones, in the hippocampus, a part of the brain involved in a healthy response to stress, according to Time.com. In 2011, a study in mice illustrated these findings and began to explain one possible way antidepressants work. The mice exposed to a stressful situation didn’t want to eat, gave up during a swimming task much faster and exhibited “pleasurelessness” — similar to human depression symptoms like loss of appetite, sadness and hopelessness.

In humans, the prolonged presence of stress hormone cortisol can reduce levels of serotonin and dopamine, which are linked to depression.

Stress is also likely to exacerbate mood problems in people with a history of depression or bipolar disorder, and could trigger relapse.

6. Relaxing helps you make better decisions

It’s no surprise that when you’re under stress, you might not always be thinking so clearly. But a 2012 study found that stress seems to actually change how we weigh risks and rewards, and can cloud our judgment when we are faced with important decisions.

Counterintuitively, stressed-out people actually tend to focus on the positive, and may ignore the cons of the decision they’re about to make, one of the study’s authors, Mara Mather Ph.D., a professor of gerontology and psychology at the University of Southern California, said in a statement.

That may also help explain why alcoholics crave a drink more when they’re under pressure. “The compulsion to get that reward comes stronger and they’re less able to resist it,” Mather said.

7. Relaxing keeps you slim

Flickr: fwooper
We love a good comfort food every once in a while, but reaching for foods high in fat and sugar too often can pack on the pounds, and stress makes it harder to resist. Cortisol increases appetite, and may even specifically encourage junk food cravings.
8. Relaxing eases acne
It’s a vicious cycle: You’re stressed about that presentation at work, so you break out, and then you’re stressed about the breakout! Researchers aren’t exactly sure why, but stress seems to up the amount of oil produced by the skin, clogging pores and causing acne, according to WebMD.

Flare-ups of other skin problems, like psoriasis, have also been linked to stress, and can be equally stressful themselves. But relaxing really helps: A 1998 study found that psoriasis plaques cleared up more quickly in people who regularly meditated.

9. Relaxing will keep you in the mood
Flickr: pedrosimoes7
One of the big reasons that women lose that lovin’ feeling is stress, but men aren’t immune either. In fact, Kinsey Institute researchers found that stress zaps the libido of around 30 percent of men (although another 21 percent said it actually increasedtheir sex drive.). “Men are more likely to see sex as a stress reliever, whereas for many busy women, their husband’s desire is just another demand on their time and energy,” Alice Domar, Ph.D., director of the Mind/Body Center for Women’s Health at Boston IVF told Ladies Home Journal.
10. Relaxing could slow breast cancer
While research on the effects of stress on cancer growth are largely inconclusive, there is some evidence pointing toward a link between stress and breast cancer aggressiveness.

Relaxing not only seems to delay the progression of the disease, but may also speed recovery.

nd if you’re currently cancer free, relaxing now can keep you healthy later. A 2003 study found that stress may double a woman’s risk of developing breast cancer down the line.

Running Benefits


What are the fitness benefits of running?

Cardiorespiratory fitness (aerobic fitness or “cardio”) is the ability of your heart to pump stronger and more efficiently and your muscles to use oxygen more efficiently. As you get more aerobically fit, your heart will pump more blood and oxygen with each beat (this is called “stroke volume”) and your muscles will extract (or consume) more oxygen. For instance, if you have 100 oxygen molecules floating around in your bloodstream, a conditioned muscle might consume 75 molecules, whereas a deconditioned muscle might only consume 30, or even fewer than that. In fact, elite distance runners can be as much as three times more efficient at consuming oxygen than sedentary individuals. Running improves your aerobic fitness by increasing the activity of enzymes and hormones that stimulate the muscles and the heart to work more efficiently.

Modesty


Perspectives on Life, the Universe and Everything

Writer wants to
write a song
The song disagrees
It won’t come on
a piece of paper
For a mere mortal
Wants to be a
missive from the king
On adorned gold leaf,
Written with blood of heroes
Etched with sword of courage
It is so fond of itself
Little narcissist
With so many meanings
Dancing and preening
Then the lightening strikes
writer’s mind wanders
to a beautiful poem
dancing in the rain
has a humming lullaby
Tune so soft
Words with grace
natural and pure
Doesn’t pretend
Humble beginning
Amazing end
poet likes it
Ditches the song
arrogance
kept it alive
But not for long!!

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Liberty


Liberty… life… and the pursuit of happiness.

Flame of Liberty…Liberty Museum, PA

Perspectives on Life, the Universe and Everything

Life need not to be a prison,
a jail for the dear heart
Wake up, make up and take up
Moments which will be lost
Loving again is easy, forgiving is not
They live happily, why should you rot
Nothing deep, nothing profound
Just a simple, shallow
Thought

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Wandering


This good poem made my thoughts wander.

Perspectives on Life, the Universe and Everything

Purpose is lost
Hidden traps all ready to devour
Leftovers of shredded passion
Compassion has no warmth
Treason of soul, heart’s mutiny
Tears litany, eyes stole
Fate left, empty goal
Barren surface, dry lips
Waiting, wanting Cyanide sip,
Drip, drip, tears leaving unlit eyes
Blind, deaf and dumb
Can’t say, don’t hear
Life’s hum,
Breathing collapses
in a countdown
Minus zero to one
Darkness won,
Life lapses

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