Success is Determined by What I Do

“My success does not depend on what others are not doing. My success is determined by what I DO.”

NOT what they do

My Success is Determined by What I DO

Think about how unhealthy it is to worry about what other people are not doing. There are no health benefits to constantly complain and worry about what our coworkers, family members, and love ones are NOT doing.

Worrying can have a negative effect on our health. It makes us tired and causes stress. Worrying speeds up our aging process and may cause depression. It makes us hateful. Worrying becomes a cycle of self-perpetuating negative thoughts. Robert L. Leahy, PhD says, “Worriers are more likely to have irritable bowel syndrome, nausea, fatigue, and aches and pains.

To avoid many of these health issues FOCUS on what oneself is doing which is the key to a successful healthy and productive life.

“A joyful heart is good medicine, but a crushed spirit saps one’s strength.” – Proverbs 17:22. So don’t let our spirits be crushed by our negative thoughts caused by other’s actions.

Our negative feelings are not the result of our circumstances but of how we view them. So view your circumstances differently. Don’t over think the actions of the deadbeats that surround us, don’t dwell on how we hate our jobs, or what that person over there is not doing and you are doing everything.

Instead plan your path to a successful healthy life. Pray often:  Psalm 34:18 Live better:  Colossians 3:12, 13 Eat cleaner: Basic Food Groups Exercise: Benefits of Strength Train Drink water regularly:  Water-Cold or Room Temperature?  Help others: Give Good  Two Secret Benefits to Help Others

Focus on growth that leads to your personal goals. Appreciate the enormous amount of blessings that Jehovah God has bestowed on you. Always remember that,

“My success is determined by what I DO. My success does not depend on what others are not doing.”

 

resource: http://www.jw.org/en/

Exercise Helps me Get my Mind off my Problems and Clears my Head.

FullSizeRender“Exercise helps you get your mind off your problems and clears your head,” says Thomas Plante, PhD, an associate professor of psychology at Santa Clara University in California. I believe it. When I exercise my mind is free and my head is clear to compartmentalize my problems. Especially when I run, I examine the different areas of my life that may cause stress – work, finances, relationships, family. I come up with effective ways to cope with the stress in these areas.

I try to exercise at least 3 times a week. Lately I have come up short yet I never stop trying. Center for Disease Control and Prevention (CDC) recommends for adults 150 minutes (2 ½ hours) of vigorous activity every week and muscle-toning exercises at least two days a week. So between my running, elliptical, push-ups, and dumb bell strength train exercises, I feel I can at least cover the exercise requirements. After all, exercise does boost my mood, helps to manage my weight, and can help me sleep better.

I come out a winner every time because any sort of exercise increases my overall health and my sense of well-being.

Elliptical Run

5.60 Mile Elliptical Run

Exercise improves my mood

I work up a sweat and release endorphins

It helps to reduce stress

Exercise helps me get my mind off my problems and clears my head.

How to Lose Weight

There are basic steps to naturally lose weight.

To many these steps can be very intimidating, mainly because there are so many components to lose weight and they appear to be difficult to understand. Most people zone out and choose not to be bothered.

Nonetheless, LOSING WEIGHT is always our primary goal.

So in simple language how can we effectively lose weight?

First let me share with you some descriptions of common words used in the exercise world.

  • Cardio is short for Cardiovascular. The circulatory system consists of heart and blood vessels in the body. Cardio are endurance exercises that strengthen the circulatory system. Exercises/Activities that raise your heart rate to 50-75% of the maximum are considered cardio. The calculation for the maximum heart rate is 220 minus your age. Cardio only burns calories while exercising.

   Cardio:

burns fat
strengthens the heart
increase metabolism
strengthens muscles
helps you lose weight
increases lung capacity
reduces risk of diabetes, heart attack, high blood pressure, and high cholesterol
improves sleep
reduce stress

  • Sodium is a mineral. Sodium’s dietary source is salt (sodium chloride). Regular unprocessed foods contain natural sodium such as meat, fish, poultry, eggs, milk, & cheese.
  • Strength Train is a type of physical exercise that uses resistance to strengthen and condition the skeletal muscles, improve muscle tone and endurance, strengthen your bones, improve balance, and help you lose weight. Weight Train builds muscle to burn fat. Weight train consists of exercises that engage the largest number of muscles. It is the most effective method to lose weight when exercises are performed in a circuit without stopping. Weight train burns calories during and up to 38 hours after you workout

Weight Train:

improves your balance
strengthen bones
helps to lose weight
increases muscular strength
increases energy
boosts energy levels
burn calories

  • Circuit is to complete multiple exercises fast-paced without stopping.
  • Core Muscles consist of different muscles that stabilize the spine and pelvis, and run the entire length of the torso.

Core Muscle Movements:

reduces pack pain
improves athletic performance
improves postural imbalances

  • Calories are units of energy. Energy consumption through eating and drinking. Energy usage through physical activity.
  • Fat is a nutrient. Fat supplies energy and is crucial for normal body function. It makes it possible for other nutrients to do their jobs. Consuming too much fat can lead to cholesterol and obesity which results in increased heart disease risk.
  • Sugar main types are sucrose, lactose and fructose. Common table sugar is typically sucrose. Limiting the amount of sugar in the diet is important to your health. Blood sugar levels spike if a lot of sugar is eaten at one time. This can increase the risk for developing diabetes.
  • HIIT (High Intensity Interval Training) alternates low and high intensity exercise activities. HIIT burns calories during and up to 48 hours after you workout
  •  High Intensity Cardio 75-85% of your max heart rate. A challenging exercise level where you are breathless when talking. For example running or jumping.
  • Moderate Intensity Cardio raises your heart rate to 65-70% of your maximum heart rate.
  • Low Intensity Cardio raises your heart rate to 50-65% of your max heart rate. For example walking.
  • Metabolism is the speed at which you burn calories. The higher your metabolism the more you can eat, although eating a lot in one sitting lowers your metabolism. This is because it makes your body put all of its energy into digesting your food. The metabolism stays at a steadily burning rate when we eat healthy foods 5 to 6 times a day – (3 small meals and 2 or 3 healthy snacks between meals). Bodies do not store excess calories as fat when we eat frequently and smaller meals.
  • Reps are how many times a person can lift a weight without stopping.
  • Sets are how many times one can do Reps

Now that we understand the language let us talk about the factors to naturally & effectively lose weight.

What is involved to lose weight?

The weight loss ratio is:  70% – Diet (Reduce Calories)  30% – Burn Fat (Cardio)

Reduce Calories

homemadesalad

 

Understand how to read the ‘Nutrition Facts Label’

Burn Fat

You must burn more calories than calories you consume daily to lose weight

Regularly perform a combination of cardio, strength train/weight train, and core muscle movements

Cardio Activities: lists are not inclusive

Outdoors – running, track, cycling, hiking, walking, etc.

Gym – stationary bikes, track, elliptical trainers, treadmills, rowing machines, stair climbers, etc.

Home – in-house jog, exercise videos, home cardio equipment, hula hoop

High Intensity Interval Training (HIIT):

Sprinting, jogging, spinning, etc

Strength Train/Weight Train Activities:

Bridge

Deadlift

Lunge

Plank

Push Up

Seated Russian Twist

Squat

Superman

Standing Calf Raises

Wall Push Up

Bicep Curl

Tricep Extensions

Abdominal Crunches

Seated Abdominal Twist

Back Extensions

Quad Knee and Arm Extension

Inverted row

Pull ups

Burpees

Jump Squats

Mountain Climbing

Core Muscle Exercisesplank01052014

Plank

Side Plank

Basic Push up

V-sits

Push Ups

Squats

Back Bridge

Hip Lift

Oblique Twist

CARDIO – Basic Recommendation:  4 or more days weekly for minimum 30 – 45 minutes

hulahoop

How much actual cardio needed is determined by an individual:

  • Amount of calories eaten daily
  • Exercise Level
  • Age, Gender, and Metabolism
  • Fitness Level
  • Body Fat % and Weight
  • Exercise Schedule

 

 

STRENGTH TRAIN – Perform exercises starting with the larger muscle groups and then move to the smaller muscle groups.

1st  Chest

2nd Back

3rdShoulders

4th  Triceps

5th  Biceps

6th  Quadriceps

7th  Hamstrings

8th  Calves

9th  Abs

handbicepcurls

Choose one exercise per muscle group listed below – list not inclusive

Chest:  bench press, chest press, push ups

Back:  seated row, back extensions, lat pull downs, one-armed row

Shoulders: overhead press, lateral raise, bend-over lateral raise, front raise, upright rows

Triceps: dips, kickback, tricep extensions

Biceps: bicep curls, concentration curls, hammer curls

Quadriceps (front leg): squats, leg extension, leg press, lunges

Hamstrings (back leg): lunges, leg curl, deadlifts

Calves: seated calve raises, one-leg calve raises, reverse stand calve raises

Abs: reverse crunches, oblique twists, crunches, pelvic tilts, oblique cycles

Important Tips:

  • Always consult with your doctor before embarking on any health change. Consult with your health professional before beginning any diet or exercise program. Please read the Terms of Use and Disclaimer.
  • Warm up for 3-4 minutes prior to your work out – perform light cardio or light set of weight exercises
  • Do not stretch prior to a workout – stretch 7-10 minutes after workout
  • Never hold your breath – breath in through your nose and out through your mouth (exhale on exertion)
  • Keep posture upright during exercise movements
  • Keep abs engaged and held in during every movement
  • Do not lean on machines placing weight on your arms
  • Do not use momentum to lift weights and do not lift weights really fast – lift and lower the weight slowly
  • Drink water prior, during, and after your workout
  • Rest longer between sets (2 to 5 min) when lifting heavier
  • Rest shorter (30 sec to 1 min) between sets when using lighter weight and more reps
  • American College of Sports Medicine recommends you train each muscle group 2-3 times weekly.
  • Rest 48 hours between workout sessions if you train at a high intensity
  • Lift the amount of weight that challenges you at a level you can handle

Reps and Sets (not written in stone)

setsandreps

Weight Loss Bottom line: Make healthier lifestyle changes

– Eat Clean & Healthier –

– ‘KeepItMoving’ –

keepitmoving

Do You Experience Sleep Problems?

 

insomniaimage

 

Often at work you suddenly fall to sleep. Or it takes you more than 30 minutes to fall asleep and when you finally fall asleep you are up for more than 30 minutes at a time throughout the night. Sometimes you wake up from sleep too early. Maybe your breathing repeatedly stops and starts during your sleep. You may experience uncomfortable aching or tingly in your legs that cause an irresistible urge to move your legs or arms during your rest or while you lie down. You probably disregarded these sleep problems and thought, “It’s just a little sleep loss, no more no less”. You did not realize you may have a sleep disorder.

Sleep problems that occur regularly and interferes with you daily are normally sleep disorders.  Sleep disorders cause you to feel real tired and prevent you from falling asleep. A disorder makes you toss and turn throughout the night. You experience poor quality sleep and as you sleep it feels as if you are awake.

Experts recommend adults get between seven to eight hours of sleep nightly to feel rested. Sleeping well is crucial to one’s physical and emotional well-being.  Minimal sleep loss may cause a list of negative effects. Listed below are some areas that may be negatively affected:

  • impact your energy
  • emotionally imbalance
  • efficiencies
  • mood
  • your ability to handle stress
  • poor health
  • accidents
  • impaired job performance
  • relations stress

waking upSleep can gauge your overall health. People who adequately sleep most often are in good health. Gerardin Jean-Louis, Ph. D., New York University’s Langone School of Medicine professor says, “Getting more sleep will not only make us feel more refreshed in the morning, but it will also help us stay healthy.”

Lack of quality sleep can lead to serious health problems. Those who repeatedly suffer from sleeping problems may undergo minor or serious medical or mental health problems. Recent studies suggest a strong connection between insufficient sleep and multiple chronic health conditions.

Obesity can be a result of not getting quality sleep. You can gain weight if you average six hours of sleep a night compared to people who sleep seven to eight hours. As you sleep the body produces additional leptin (a hormone that suppresses the appetite & decreases its production of gherlin-an appetite stimulator). Sleep deprived individuals long for high calorie and high carbohydrate foods. Junk foods become very tempting to sleep deprive people and they are unable to resist.

A study conducted in 2010 at Morehouse-Emory Partnership to Eliminate Cardiovascular Health Disparities showed people who reported sleeping six or less hours a night had blood levels of C-reactive (marker of inflammation and heart disease risk) protein that were 25% more than people who reported getting six to nine hours of sleep. A different study showed women who slept less than seven hours a night were more likely to acquire diabetes.

If you answer yes to any of the questions below you may have a sleep disorder.

  1. Do you become irritable and/or sleepy during the day?
  2. Do you require caffeinated beverages to assist you throughout the day?
  3. Do you feel you can take a nap often during the day?
  4. Is there a challenge to stay awake when you sit still?
  5. Are you extremely tired or fall to sleep as you drive?
  6. Do you react very slowly?
  7. Do others often comment how sleepy you appear?
  8. You experience uncontrollable emotions?

Common sleep disorders:

  • Insomnia
  • Sleep Apnea
  • Restless Leg Syndrome (RLS)
  • Narcolepsy

no sleepInsomnia – “Three times or more a week for a month it takes you more than 30 minutes to fall asleep and you are up for more than 30 minutes during the night or you happen to awake from sleep too early – you have insomnia.”, says Shelby F. Harris, Psy. D., director of behavioral sleep medicine at Montefiore Medical Center. Your sleep may feel light or exhausting. Insomnia causes you to experience low energy during the day.

Insomnia is often a symptom of other problems:

  • Stress
  • Anxiety
  • Depression
  • Underlying health condition
  • Lifestyle choices
  • Medications taken
  • Lack of exercise
  • Jet lag
  • Amount of coffee one drink

Simple lifestyle changes and daily habits can combat insomnia without relying on sleep specialists or taking prescriptions or over-the-counter sleeping pills:

      Get up and go into another room if you can’t fall asleep within 15 -20 minutes.
      Perform a quiet activity under dim lights until you fall to sleep.

Sleep Apnea – The most common serious sleep disorder and is the most common cause of daytime drowsiness. Breathing is briefly interrupted or becomes very shallow during sleep. The stop and start breathing pauses normally last between 10 to 20 seconds & occur up to hundreds times a night.  Most people who experience sleep apnea do not remember awakening throughout the night. Some common symptoms:

  • Feel exhausted during the day
  • Loud chronic snoring
  • Daytime sleepiness
  • Wake up with soar throat or dry mouth
  • Frequently going to the bathroom
  • Depression, moody, irritable
  • See productivity decreased
  • Morning headaches

Sleep Apnea is a critical potentially life-threatening sleep disorder and one should see a sleep specialist immediately. One can be treated with a mask-like breathing device that pushes air into your throat as you sleep to help keep the airway open. This machine is called Continuous Positive Airway Pressure (CPAP). Surgery may also be needed to effectively cure the sleep apnea condition. In cases of mild to moderate sleep apnea you can:

Lose weight

Avoid sleeping pills & sedatives

Avoid heavy meals & caffeine within two hours of bedtime

Quit smoking

      Elevate the head of the bed

Maintain a steady sleep schedule

      Sleep on your side

Restless Legs Syndrome (RLS) – This sleep disorder causes an irresistible urge to move legs or arms during rest or lying down, usually due to uncomfortable sensations – tingly, aching, or creeping. RLS is connected with heart, lung, and kidney disorders, circulatory problems, and arthritis.

RLS Symptoms:

  • Repetitive leg cramping or jerking during sleep
  • Leg sensations are triggered by rest and get worse throughout the night
  • when one move, stretch, or massage their legs the uncomfortable sensations temporarily get better
  • Uncomfortable sensations deep within the legs accompanied by a strong urge to move the legs.

Pursue ways to get RLS under control before taking prescription medications. Best Health Magazine recommends, “Breathe deeply for a few minutes, then tense the muscles in your feet. Hold the tension for a few seconds, then relax. Next, tense your calf muscles, hold, and relax. Then do the same with your thigh muscles. Repeat the tensing-and-relaxing pattern, working all the way up your body to your neck and face muscles. When you’re finished, your whole body should feel relaxed.”  This muscle relaxation practice should be conducted at bedtime. Several RLS remedies include:

Avoid caffeine and alcohol
      Stop smoking
      Avoid strenuous exercise at bedtime
      Moderately exercise everyday
      Walk daily at a moderate pace
      Stretch your calves, hamstrings, and gluteal muscles before bedtime
      Take aisle seats when possible so you can walk around periodically
      Drink plenty of water throughout the day and evenings.
      Drop a tablespoon of Apple Cider Vinegar in water and drink at bedtime

Narcolepsy – This sleep disorder involves excessive or even uncontrollable daytime sleepiness caused by a brain mechanism dysfunction that controls sleeping and waking. People with narcolepsy experience sudden irresistible stints of sleep that strikes at whatever time. You may experience sleep attacks as you talk, work, or drive and they last a few seconds to several minutes.

Narcolepsy Symptoms:

  • Excessive daytime sleepiness
  • Feeling weak and loss of muscle control
  • See or hear things when you are drowsy
  • Start to dream before you are fully asleep
  • Dream immediately after you fall to sleep
  • Feeling weak or lose muscle control when you feel strong emotions – laugh, angry, etc.
  • Have intense dreams
  • Feel paralyze or unable to move as you wake up or doze off

Gettin Some ZZZsNarcolepsy cannot currently be cured. Medications, behavioral strategies, and lifestyle changes can treat narcolepsy. Exercise 20 minutes daily to improve your sleep quality and make sure you exercise no less than four to five hours up to your bedtime. This will help to prevent weight gain if you have narcolepsy.

Additional remedies include:

      Take short regular naps when you feel the sleepiest

      Go to bed and wake up the same time daily

      Do not drink alcohol and caffeine-containing beverages no less than three hours before bedtime

      Enjoy relaxing activities before bedtime

      Do not eat large meals before bedtime

      Avoid heavy meals just before you go to bed

Learning how to sleep better is possible even if you feel sleepy during the day, cannot fall to asleep at night, or if you feel exhausted when you wake up. Track your symptoms and sleep patterns. Make healthy daytime changes and alter your bedtime routine. Seek assistants from a trained sleep medicine specialist.

Always meet your doctor before embarking on any health change. Consult with your health professional before beginning any diet or exercise program. Please read the Terms of Use and Disclaimer.

Happy sleeping!