Category Archives: Active lifestyle

Time To Get Some ZZZ’s

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

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

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

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

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

What? Pee_Wee_big_ear

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

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

Woman_sleeping

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

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

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

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

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

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

Here’s what the National Sleep Foundation says:

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

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

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

Stage 1

  • Between being awake and falling asleep
  • Light sleep

Stage 2

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

Stages 3 and 4

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

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

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

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

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

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

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

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

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

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

Moon_zzz's

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

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

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

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

What Motivates You To Exercise?

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

You Can’t Manage What You Can’t Measure

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

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

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

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

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

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

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

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

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

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

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

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

iPhone_health_app

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

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

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

Polar_heart_rate_monitor

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

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

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

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

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

Cardio Anyone?

Exercise_has_been_known

Does this describe you? You have some muscle soreness that hurts so good. You’re drinking a lot of water and racking up extra steps as a result of the extra trips to the bathroom. And yet you’re still coming back for more. I commend you on your interest and determination!

You can work through the soreness with another strength training session, which will help to kill the pain. Or incorporate this week’s exercise into your next workout. How about some cardio? That’s right. It’s no surprise that cardio is our 2nd type of exercise.

Cardio_trainingAnd since this week is all about cardio training, let’s start by getting clear about what cardio is. Cardio and aerobic exercise are the same thing. Both achieve the same results that include improved fitness by increasing your oxygen intake and heart rate.

This is straight from Wikipedia and according to the site, aerobic exercise (also known as cardio) is physical exercise of low to high intensity that depends primarily on the aerobic energy-generating process.

Aerobic literally means “relating to, involving, or requiring free oxygen” and refers to the use of oxygen to adequately meet energy demands during exercise via aerobic metabolism. Generally, light-to-moderate intensity activities that are sufficiently supported by aerobic metabolism can be performed for extended periods of time.

When practiced in this way, examples of cardiovascular/aerobic exercise are medium to long distance running/jogging, swimming, cycling, and walking, according to the first extensive research on aerobic exercise, conducted in the 1960s on over 5,000 U.S. Air Force personnel by Dr. Kenneth H. Cooper.

We need to get the heart pumping, the blood flowing, the lungs breathing, and the sweat dripping. I can’t admit to loving my intense cardio sessions while I am at the beginning or even halfway through. But when it’s over I feel great. And it’s that feeling combined with a sense of accomplishment and the long term results that keep me coming back for more.

Cardio_options

Based on experience, I firmly believe that intensity matters with exercise. Once your doctor approves you for exercise and you’ve spent a few months building up your strength and endurance, it’s time to add intensity to your strength and cardio training sessions. As your intensity level increases, the length of time you need to spend exercising decreases. I’d rather spend 30 minutes at a high intensity level than 60 minutes at a lower one. Wouldn’t you?

I personally strive for 2 cardio sessions every week and 3 strength. It used to be 3 to 4 cardio session but I was burning too many calories, so I backed off. I also incorporate cardio training into my strength training sessions. I do this with a heart-pounding 15 minute warm-up before lifting. Or 10 to 20 minutes of rope. Sometimes I’ll squeeze in a few sets of hitting the heavy bag.

And by incorporating “super-sets”, I include cardio in my strength sessions. Super-sets are a way to maximize time by performing 2 or more different exercises without rest in between. For example, one super-set could consist of a set of bench presses, bar curls, dumbbell fly’s, and reverse curls without rest in between. You rest when you’re done with those 4 different exercises. Then you do it again a couple more times.

Superset

The alternative would be one set of bench presses and rest. A second set of bench presses and rest. A third set of bench presses and rest. Next, a set of bar curls and rest… A lot of resting and not a lot of moving. Although we introduced strength training last week, the point here is to illustrate how super-setting can add cardio to your strength training sessions by keeping your heart rate up. In my book that’s another form of intensity.

Zumba has become a popular cardio routine for the ladies. I can’t comment on the benefits of Zumba because I have never participated in a class. From what I’ve seen, I’m not convinced that you’re going to burn a lot of calories. But here’s the deal. If it’s fun and gets you moving a couple times a week, then it’s definitely a good thing to include in your workouts. As long as it’s not the only thing you do. Add a couple strength training sessions and other forms of cardio to the mix.

Spin on the other hand will burn a lot of calories. As long as you change your speeds and resistance, and go at it with intensity, you’ll have an invigorating, heart-pumping session that leaves you drenched and satisfied. It’s a great leg workout too.

Octane_elliptical

My go to cardio workout is the Octane elliptical. The “interval” option mixes 2 minutes of more resistance (higher intensity) with 2 minutes of less resistance (lower intensity). The reduced resistance gives you time to catch your breath and bring your heart rate down a couple ticks before it’s time to kick it up again. It’s a great workout that burns 700 to 800 calories per session when you go for it.

I’d like to re-emphasize a point I made last week. You should seriously consider hiring a personal trainer. Especially if you are new to the gym. Even if it’s only for a few sessions. Or at a minimum, ask the gym staff for assistance and recommendations. These men and women are trained professionals who can help you identify the right exercises based on your fitness level and goals. You will learn how to do new exercises and execute proper form.

Personal_trainer

Wrapping up, I found this fact interesting and wanted to share: 1kg of muscle burns 50 extra calories a day, whereas 1kg of fat burns just 3 calories a day. More proof that lean muscle is your friend.

Here are a couple of resources: (just need to ignore the sidebar ads)

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.

Exercise For Longevity

Welcome to month 2 as we introduce our second healthy habit for 2016. In case you’re just joining us, we are launching 6 healthy habits to help you get in shape in the new year. One new habit every month, from January to June. You can link back to the first habit here.

What, one habit per month??? Why are we taking it so slow? Here’s why. Habits can be difficult to develop, especially when life gets in the way. I want to make it as easy as possible for you to succeed. By giving you focus and time to reinforce each new habit.

Exercise_for_longevity

For month 2 we will add exercise to your routine. It’s an essential part of your healthy lifestyle. In addition to making you look and feel great, exercise helps you become stronger and leaner. And I’d like you to consider these additional benefits:

Exercise…

  • burns fat and builds muscle.
  • reduces stress and improves your mood.
  • improves your heart and cardiovascular functions.
  • increases blood flow to your brain and improves cognition.
  • helps you lose weight.
  • done right will get you into fantastic shape.
  • helps to prevent nasty diseases like diabetes.
  • can prevent heart attacks, stroke and high blood pressure.
  • and the benefits of exercise don’t stop here.

50_reasons_to_exercise

The two primary forms of exercise that we will cover include strength and cardio training. This week’s focus will be on the strength part. Strength training (aka resistance training or weight lifting) becomes even more important as we age.

It’s a proven fact that our muscles and bones benefit from this type of exercise. But despite this fact, not enough people include strength training in their weekly exercise routine. Reasons vary but include limited knowledge of what to do, a lack of discipline, and a concern about becoming too bulked up with big muscles. Like this guy…

Arnold

Ok, so I have to ask. Was this your first thought when I mentioned strength training? That you were afraid you would bulk up like Arnold? Be honest…

Take a deep breath. Relax. And don’t worry. You will never look like this. Even if you spent 3 hours a day in the gym, 6 days a week. So let’s just eliminate that concern right up front. Unless this is your goal and it includes the consumption of performance enhancing drugs. Otherwise, you can train hard with confidence.

If you’re new to exercise, body weight exercises like the ones covered in the You Can Do This post can become your initial workout for the first month as you acclimate your body to exercise. It’s best to take it slow in the beginning.

During the first month, you should not be concerned with intensity. Shift your focus to learning the exercises and practicing good form. After this, the routine will become your pre-workout warmup.

After the first month, your strength training routine should target the major muscle groups including your legs, chest, back, shoulders and arms. I strongly suggest that you hire a certified personal trainer (CPT) at your local gym.

CPT’s possess the skills to help people with different physical abilities and fitness levels by customizing the right exercises that enable you to achieve maximum results. In addition, the one-on-one interaction ensures that you’re learning the proper technique and doing the exercises in good form. Even if it’s only for a few sessions.

Tom Venuto, former bodybuilder and best selling author suggests using dumbbells when you’re just starting out. You can use them in the gym or at home. Dumbbells are easy to handle, they encourage equal development on each side of the body, and they’re safer. Especially if you’re training alone.

Burn_the_fat_feed_the_muscle

By the way, I highly recommend his book Burn The Fat Feed The Muscle if you want to get in shape, the natural way through exercise and good nutrition. Not only is Tom an expert in his field, he offers great insight and devotes a section to specific exercises in his 28 day plan. You’ll learn about the 10 biggest weight training myths, and how weight training helps you get leaner.

So let’s recap.

  • This month’s healthy habit is exercise.
  • This week’s homework involves starting a strength training plan.
  • If you are new to exercise, spend the first month getting your body acclimated by doing body-weight exercises. Click here for ideas.
  • After your first month of body-weight exercises, it’s time to start strength training with weights. Preferably with dumbbells, 2 to 3 days per week.
  • Refer to Tom Venuto’s 28 day plan (TNB-28) in Burn The Fat Feed The Muscle.
  • You should hire a certified personal trainer to match your physical abilities and fitness level with the right exercises.

Disclaimer: Whenever starting a new exercise plan or program, you should always consult a doctor.

And finally, here’s a brief list of resources:

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.

Stop Being So Sweet

I hope you’re still thirsty for more information, and water.

In this final segment of our first healthy habit, I’d like to take a look at the impact that “sweetness” is having on your weight-loss initiative and overall health & wellness. From real sugar to artificial sweeteners.

Sweet

The point is not to pick on anyone with a sweet tooth or sugar addiction. But the concept from last week of adding a little flavor to your water so you can drink more inspired this post.

I’d also like to look at the “sugar-free” craze that’s been promoted and popularized for too many years. And the side effects of relying on them in your nutrition plan. You know, those colorful little packets that include brands like Splenda, Equal, Nutrasweet, Stevia, and Sweet ‘N Low.

But before we go any further, let’s start by understanding a little more about sugar, which is also referred to as “added” sugar. The American Heart Association sets daily intake guidelines by the teaspoon and total calories. Up to 6 teaspoons per day for women, or about 90 calories. And up to 9 teaspoons for men, or about 135 calories.

More_sugar_please

Consider this, a teaspoon or an equivalent sugar packet contains about 4 grams and 15 calories. I know it doesn’t seem like much. But those 15 calories are truly “empty” with ZERO nutritional value. And they add up quickly.

I want you to think about what this means when the nutrition label on that 20 ounce bottle of Pepsi you reach for indicates zero fat. But if you read further, you’ll see 69 grams of sugar and 250 calories. This equates to 17 packets of sugar! Are you freakin’ kidding me?

According to the American Heart Association, the average American consumes about 21 teaspoons per day from added sugars. Equivalent to about 330 calories. That’s more than triple the recommended daily limit for women, and more than double the recommended daily limit for men.

And although naturally occurring sugars such as those found in fruit and milk contribute to your overall sugar intake, they don’t qualify as “added” sugars. In addition to the most common white table sugar, added sugars also include, brown sugar, honey, corn syrup, fructose and dextrose.

Sweet_tooth

However, sugar is not just limited to desserts, candy bars and soda. It sneaks into our diet in some “not-so-obvious” places. Like cereals, salad dressings, “healthy” sports bars and drinks, low-fat “healthy” yogurt, and most cold cuts, just to name a few. So read your nutrition labels.

Okay, let’s move on to artificial sweeteners, also known as low-calorie sweeteners or sugar substitutes. It’s obvious that they are intended to add sweetness without the calories. At first glance, the sugar substitutes appear to be a good thing. You’re not consuming all that unhealthy sugar. And they help you lose weight by eliminating the extra calories. Sounds harmless, right?

Well think again…

Although they provide taste to your food and beverages similar to table sugar, they are sometimes referred to as “intense” sweeteners because they are hundreds to thousands of times sweeter. And therein lies one of the problems. Because artificial sweeteners are so “potent”, some studies have shown that you actually train your body to crave more sugar.

And with beverages like diet soda, you could be priming your brain to want to eat more because you’re not getting the fullness of the sugar-sweetened version. One study showed that diet soda drinkers had a 70% increase in waste circumference than non-diet soda drinkers. Other studies have shown associations between artificially sweetened drinks and obesity.

So let’s cut to the chase.

Added sugar has NO nutritional value. And our bodies don’t need sugar. There’s plenty of data, both in favor of, and against the use of artificial sweeteners. Want my suggestion? Make a commitment to STOP using sugar altogether, as soon as possible. Real or artificial, it’s not helping you.

I realize that it may not be easy to quit. And that you’re going to have to sacrifice a little. But your health is well worth the sacrifice and you’ll be much better off not being so sweet.

Here are a few articles that may help:

Next week we introduce our 2nd healthy habit. I’ll give you a sneak preview – it’s about exercise. But don’t sweat it yet. We’ll start slow. In the meantime, keep reinforcing your water habit.

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

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

What, You Don’t Like Water?

Are you drinking your recommended amount of water, EVERY DAY?? I am, and hope you are too. Remember, focus on one day at a time.

Drink_more_water_graphic

As we’ve discovered so far, water is essential to our health & wellness in so many ways. This week we will look at ways to incorporate water into your daily routine.

If you know me, you know that I have at least a bottle of water or 2 with me at all times. It’s one of the reasons that I am able to reach my daily water goal. You can’t drink it if you don’t have it. And if it’s not in your face, it’s easy to get caught up with whatever you’re doing and forget to drink. So make it easier on yourself by keeping it with you.

My favorite brand is SmartWater because I like the taste. You may think, it’s water. Doesn’t all water taste the same? Actually no, it doesn’t. But because I drink so much of it, I refill at home quite a bit.

Smartwater_bottles

So taste is obviously affected when I refill, which leads to the main reason I like SmartWater. It’s the shape of the bottle. The 1 liter bottle is slim, which makes it easy to carry and easy to track (3 or 4 and I’m good for the day). And it fits nicely in the cup holder in my car.

I’ve also learned to drink it when it’s warm. Not hot, just room temperature. This makes it a lot easier on you. Think about it. If you can only drink it when it’s ice cold, then you are making it tougher on yourself to keep it with you. So give it a shot and try to get used to drinking it at room temperature at times. Like when you’re on the go and can’t keep it refrigerated.

I’ve met some people that simply don’t like water. It’s hard to understand but I get it. So what can you do if this describes you? There are plenty of things you can do. But it may take some extra effort to prepare something that appeals a little more to your taste buds.

Incorporate_water

Try a squeeze of lemon, lime or orange. Or add some cucumber or fresh mint. How about fresh berries? But let’s try to avoid sugar substitutes and artificial sweeteners. I have seen others recommend adding Crystal Light. I’m not a fan but if you need something like this, I would suggest using a small portion of the packet. And see if you can wean yourself off over time.

Some prefer to add some fizz by carbonating their water. So if natural water tastes too bland or you’re looking for some variety, the carbon dioxide gas will make it bubbly and tangy. Think seltzer water; not club soda. Soda water (aka club soda) contains sodium.

I was unable to confirm the accurateness, but I’ve read some sources that claim you can count 50% of the volume from coffee and tea as long as you don’t add milk and sugar. If it helps in the beginning, then count it. But I would focus on drinking your recommended amount of water, and enjoy the coffee or tea for other reasons.

The bottom line is this. You need to drink a lot of water every day. And whatever helps you drink more of it, then I say go for it. If you need a little help with flavoring or bubbles, that’s fine. Drink up. Just be aware of added sugars, sodium or caffeine.

Caution_sports_drinkAnd beware of sport drinks. They’re marketed as healthy, but in many cases they’re not. Our bodies need water; not Propel, Vitamin Water or other sports beverages that are full of sugar. And unless you’re an elite athlete that needs to be concerned with fluid loss due to extreme training, you don’t have to worry about drinking Gatorade to replenish your electrolyte levels.

FYI, vitaminwater (owned by Coca Cola) contains 32 grams of added sugar in a 20oz bottle. That’s insane! I’m not suggesting it but even a Snapple Iced Tea contains less added sugar – wth?

Want some help keeping track of your water intake? Download a copy of Darren Hardy’s “Weekly Rhythm Register”. You can download it for free at http://thecompoundeffect.com/downloads/english-weekly_rhythm_register.pdf. As we add new habits, you will find this to be a valuable tool for “tracking” your new healthy habits.

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.

Why Is Water So Important?

Last week I introduced a new 6-month program. Designed to help you take control of your health & wellness. For the next 6 months I am going to teach you 6 healthy habits. One habit that you will focus on for the entire month and build on from the previous month(s).

Drinking_water

The first habit is WATER. You should be drinking a lot of it.

Let’s face it, succeeding at most things in life really boils down to a few key things. And it’s the same for getting in shape and losing weight. It’s not one thing, like a magic pill or supplement. And it’s not 30 things. Added hype or outrageous claims should be a RED flag too.

We’re talking about fundamentals. Things you already know about. And discipline. Getting yourself to consistently do the things that will ultimately help you achieve your goals; even when you don’t want to.

In my opinion, it’s a simple change in the choices you make. This is not a restrictive diet or rigid exercise program. But you may need to “unlearn” some of the innocent yet destructive habits you’ve developed. And then “learn” some new lifestyle changes that will evolve over time into your new healthy habits.

Here’s what I intend to help you do:

  1. Make better choices to simplify your health & wellness initiative;
  2. Develop healthy habits and new disciplines that you can enjoy;
  3. Succeed at achieving your goal by staying focused and committed;
  4. Leverage the “compound effect” to your benefit;

How? By exposing 6 core fundamentals and helping you stick to them every day, until they become habits. Part of your daily routine. Something you seek out with enthusiasm, because the upside and results become so motivating.

For many, this health & wellness goal involves getting into shape and losing weight. Especially this time of year. But I don’t want it to fade into oblivion by February as it usually does for so many. Stick with it and make the first habit part of your routine every day. Drink “water” even when you’re not thirsty. It’s an easy task, but it takes work and you’ll need to remain vigilant.

This week I’d like to review the benefits of water and how it helps our bodies. Take a look at the chart below. It illustrates the percentage of water that your body is comprised of. As you can see, it’s based on your body fat percentage. I found it interesting to learn that the percentages are inversely proportional. A lower body fat percentage results in a higher percentage of water in your body. And visa versa.

Body_fat_water_%So this means as you get leaner and lose fat, you need to consume more water. Your body will typically compensate for this. But you can ensure it happens by staying hydrated throughout the day. Hence, the first habit – drink a lot of water… Link back to last week here.

Water is very important as it hydrates your organs and aids in removing waste and toxins from your system. Muscle contains about 75% water while body fat only contains about 10% water.

Check out this graphic.

What_does_water_do_for_youWater retention becomes a common topic when you’re trying to lose weight. First off, you should never stop drinking water to lose weight. Excessive water retention is normally the result of a poor diet and lack of adequate exercise. Dehydration is another cause of water retention. And salt has been known to contribute to dehydration.

You may want to re-read the last paragraph.

Here’s my suggestion. Take everything you’ve learned about getting in shape and losing weight, and hit the DELETE button. Then stay with me for 6 months, one new habit per month at a time. What do you have to lose? Not much except for the weight. And think about all you have to gain. New lifelong healthy habits among other things.

Oh, and if you want to lose a lot of weight in a short amount of time, then you are in the wrong place. Bookmark this site and come back here when you’re ready to do it the right way, after that quick fix attempt fails you again.

This week we learned a little more about water. Why it’s important to your body and good health. Next week we’ll look at ways to make it part of your day. Until then, drink more water.

DRINK MORE WATER!!!

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

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

Simplify To Succeed

You are here because you want to take control of your health & wellness, right? No small feat, but very doable. And on the scale of importance, hopefully it’s a 10 for you.

Well, that’s what your enthusiasm would lead others to believe based on your New Year’s resolution and heightened motivation.

New_Years_resolution

So help me understand something. I know it’s a new year but when you look back, what have your actions been saying? You know, the daily choices and decisions you make.

Is this going to be the year you stick to your commitment and accomplish your health & wellness goal? Shockingly, 92% of resolutions fail. This reinforces the fact that actions do speak louder than words. So what’s different this time? Only you can answer this.

I say it’s time to channel your initial excitement into a simplified plan. One that will keep you engaged longer. Small sacrifices that return HUGE dividends when you stay consistent.

By staying connected to your goals longer, your odds for success skyrocket. It’s the ever-present “compound effect”. And YOU are in complete control of whether it’s working for or against you.

Oh, I’m sorry. You say…

  • You’re too busy.
  • What, you’re going to start next month?
  • Oh, you’re not sure what to do?
  • Did you say you’re too tired?

Too bad! You need to lose your excuse.

“If you change your choices, you will change your life.” ~ John Dolan

I have an idea. You need something to help you break the inertia. Or the sabotaging habits that are weighing you down.

Some just need to start. Others have started but aren’t getting any results. And still others are in a starting and stopping pattern.

None of these scenarios are good, but the yo-yo can be the most frustrating. You start to see results, but derail yourself and throw it all away. After you rack up a few of these cycles, you’ll start to convince yourself that it’s just not possible for you.

Wrong answer! Just about anything is possible if you figure out exactly what you want and are willing to pay the price to get it.

Keep_it_simple

But first, you have to SIMPLIFY to succeed.

This blog is about health & wellness. Specifically healthy aging & longevity. Aimed at helping you make better choices. Enabling you to develop healthy habits that get results.

Here’s the bottom line. If you eat clean and exercise with intensity, you will get lean. And you’ll probably live longer too. But that’s kind of vague.

So I want to clarify to help you understand. And simplify to make it easier for you to take action.

There are only a handful of things you need to do to improve your health & wellness.

And I realize there is way too much information in the media and cyberspace. This is not only overwhelming. It can be immobilizing.

New_habits

In an attempt to combat this, I will dedicate the first post each month to one new habit. A habit you can practice every day for the entire month. We’ll do this for 6 months.

This approach will give you a laser focus on the basics, and contribute to your overall long-term success.

My goal is to make this as easy as possible for you to follow. But therein lies the big challenge. Because as Jim Rohn used to say, “What’s easy to do is easy not to do”.

So what’s the first habit? For the month of January, I want you to focus solely on drinking more water. Yea, that’s it. At least 2 to 3 liters per day for women. And at least 3 to 4 liters per day for men.

Sounds easy, right? Well it’s not unless you intentionally focus on it and make it a priority. Remember, that’s all you need to focus on (aside from your family, work, life, etc.).

I know, you’re probably thinking, that’s it? How’s that gonna help? Believe me, it is going to help more than you realize at the moment. No quick fix. No supplements. We will develop healthy habits that you will build on every month. Healthy habits that get results!

Are you with me on this? Think you can do it?

Let’s review: For the month of January, your entire focus is to drink the recommended amount of water, every day. That’s at least 2 to 3 liters for women, and at least 3 to 4 liters for men – per day. Pure water. Not sugar-flavored or the artificially sweetened kind.

Drink_more_water

To make this happen, you need to keep it with you at all or most times. Out of sight, out of mind is not going to help you accomplish your goal.

In addition to the positive benefits of drinking water and developing a new healthy habit, you will gain the satisfaction of accomplishing a daily goal. Not too shabby.

And hey, this may also help you stop drinking things like soda or sweet teas that are not contributing to your new healthy lifestyle.

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.

Let’s Step Back In Time…

I hope you had an awesome Christmas (or whatever holiday you celebrate this time of year).

Let’s take a trip back in time. In your mind. To this time last year.

Back_in_time

Do you remember setting your 2015 goals? Can you recall how excited you were to set some new, lofty endeavors for the coming year? Did you stay focused, overcoming all of the inevitable challenges, obstacles and setbacks?

So how did you ultimately do?

Goals_checklist

Good or bad, now is the time to reflect back. Celebrate your wins and learn from your losses. The feedback is invaluable. Even if you missed your target, there is still something to learn about yourself. And take with you into next year, or with the next goal you set.

Do you simply need to extend the date of completion? If so, do it. Then review your progress and get back to it. Or perhaps you need to re-work your plan and start over. It’s okay. You have important information. So consider that a win and create a new plan.

I learned to embrace failure this year, thanks to this blog. Nothing happens until you take action. And you may not get it right at first. But if you “embrace” those early mistakes, you will figure out how to improve and make it better. It’s part of the process.

Remember, progress, not perfection. It’s powerful.

But most of us don’t want to intentionally fail. Or look bad in front of others. And I’m not suggesting that you go out of your way to mess up. Instead, focus on your growth; not your mistakes. Accept that you may not get it right the first time. Then learn from each experience and improve your skills along the way. And you will never look back.

It’s a lot easier to sit on the sidelines, critiquing or criticizing the mistakes of others. But what does that get ‘ya? For the record, I’m expecting more missteps this year. Just sayin’…

So what’s the takeaway here? Don’t be afraid to fail. Failure is unfortunately something that carries a negative stigma. But it shouldn’t. Unless you make the same mistake, over and over.

Embrace_failure

Think about some of the most valuable lessons you’ve learned. Was it from someone else that told you what to do or not do? Or did you have to mess up and learn it for yourself, the hard way? You can use both types to your advantage.

Back to your 2016 goals. I’d like to end this post with some valuable advice from Darren Hardy on how to NOT FAIL this year when it comes to your 2016 goals. It’s called The Honeymoon Phase.

In closing, I would like to wish you a very happy, healthy and prosperous New Year. And I also hope that you get to fail a few times in 2016. Cheers to your growth and great health!!!

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.