How To Approach New Years Resolutions

Let me guess: You want to lose weight in 2017, or maybe just eat healthier. Perhaps you want to spend less money or spend more time with your friends and family.

Self-improvement, or at least the desire for it, is a shared American hobby. It's why so many of us—some estimates say more than 40% of Americans—make New Year's resolutions. 

But for all the good intentions, only a tiny fraction of us keep our resolutions; University of Scranton research suggests that just 8% of people achieve their New Year's goals.

Why do so many people fail at goal-setting, and what are the secrets behind those who succeed? The explosion of studies into how the brain works has more experts attempting to explain the science behind why we make resolutions—and more relevantly, how we can keep them.

Keep it Simple

Many people use the New Year as an opportunity to make large bucket lists or attempt extreme makeovers, whether personal or professional.

That's a nice aspiration, experts say—but the average person has so many competing priorities that this type of approach is doomed to failure. Essentially, shooting for the moon can be so psychologically daunting, you end up failing to launch in the first place.

It's more sensible to set "small, attainable goals throughout the year, rather than a singular, overwhelming goal," according to psychologist Lynn Bufka.  It is not the extent of the change that matters, but rather the act of recognizing that lifestyle change is important and working toward it, one step at a time.

Make it Tangible

Setting ambitious resolutions can be fun and inspiring, but the difficulty in achieving them means that your elation can quickly give way to frustration. That's why goals should be bounded by rational, achievable metrics.

A resolution to lose some weight is not that easy to follow… It is much easier to follow a plan that says no potato chips, fries, or ice cream for six weeks. Be specific. Don't say you're "going to start going to the gym" in 2017—set a clear ambition, like attending a weekly spin class or lifting weights every Tuesday or Thursday.  If you can't measure it, it's not a very good resolution because vague goals beget vague resolutions.

Make it Obvious

Experts recommend charting your goals in some fashion, although there's no universal strategy for success. For some, making a clear to-do list is enough of a reminder; others rely on vision boards or personal diaries.

An emerging tactic: share your goals with your friends and family. It's another way to build accountability, especially in the Facebook era.

For example, after a woman named Anna Newell Jones ran more than $23,600 into debt, she made a New Year's resolution to work her way out of it--and publicly. As part of that effort, Newell Jones launched a blog, And Then We Saved, to chronicle her attempt to go from shopaholic to spendthrift; in less than a year and a half, she'd paid off her debt.

Rivka Friedman, who authors a cooking blog called Not Derby Pie, used a similar tactic several years ago: She posted her kitchen resolutions. You can still see them on the right-hand side of the blog, as Rivka either crossed off her accomplishments or hyperlinked to blog posts, like her efforts to learn how to make kimchi or fillet a fish properly. Sharing resolutions is a good way to keep oneself accountable and social media can be used as a motivator.

Keep Believing You Can Do It

To be clear: Simply setting a goal does raise your chances of achieving that goal, significantly.  But within weeks or months, people begin abandoning their resolutions as they hit bumps in the road that throw them off their stride.

More often than not, people who fail to keep their resolutions blame their own lack of willpower. In surveys, these would-be resolvers repeatedly say that if only they had more self-determination, they would've overcome any hurdles and achieved their goals.

There is an emerging body of research that points out that willpower is malleable. In one study led by a Stanford University psychologist, scientists gauged whether test subjects believed they could exhaust their willpower, and sought to convince them otherwise. The researchers found that people "performed better or worse [on tests] depending on their belief in the durability of willpower."

You have as much willpower as you think you have, essentially. Which means that on some level, your journey toward self-improvement will be a self-fulfilling prophecy.

Tips To Reduce Holiday Stress

While the holiday season can be a fun and joyous time, it can also be very stressful. The combined effort of shopping, attending social events, and entertaining guests can quickly become too much to handle. A poll by the American Psychological Association shows that 8 out of 10 people  anticipate increased stress over the holidays. In some cases, the increase in stress and anxiety may even lead to depression. The Mayo Clinic reports that depression is often an unwelcome guest during the holidays.

Though the holiday season can be a difficult and stressful time, there are several ways to minimize stress and anxiety so you can thoroughly enjoy this festive time of year.

Set a Spending Budget

The holiday season and spending go hand-in-hand. Between buying gifts for your children, spouse, and relatives, you can drop hundreds of dollars between Black Friday and Christmas Day. A 2015 Galllup poll reported that shoppers around the United States were planning to spend an average of $830 on gifts over the holidays.

Although spending money during the holiday season may be unavoidable, you can control how much you spend. Some of the stress you feel over the holidays may have a lot to do with financial pressure. To help prevent stress over money, plan ahead, review your finances, and come up with a realistic budget for gifts. Buying gifts shouldn’t affect your ability to pay your bills, nor should it result in costly credit card debt. 

Don’t let others pressure you into spending more than you can afford. Using a credit card is tempting, but it can also complicate matters. It might take several months or years to lower the balance. Decide on a maximum amount and stick to that budget. You can even have a discussion with friends and family and agree to only spend up to a certain amount. You can also get creative and think of gift ideas that don't involve money. A friend or family member might appreciate the gift of time better than an actual item. For example, perhaps you can offer to watch a friend’s child for a weekend so she can spend some alone time with her partner.

Get Plenty of Exercise

When you’re running around during the holiday season, exercise might be the last thing on your mind. What you may not realize, however, is that being active can elevate your mood and help you cope with stress.

Exercise and other types of physical activity stimulate the production of endorphins in the brain. Endorphins are brain chemicals that function as a natural painkiller. They can trigger a positive feeling in the body, boosting mood and reducing feelings of anxiety and stress.

Understandably, you might be busy and have little time for physical activity during the holidays. However, it doesn't take much time to maintain a calm mental state. Aim for at least 30 minutes of physical activity a minimum of three times each week. Find an activity that works for you and your lifestyle. You may want to consider:

• walking

• jogging

• swimming

• biking

• playing sports

• aerobics

Keep It Simple

The holiday season is particularly stressful when you have too much on your plate. This might be the case if you're welcoming out-of-town guests and hosting family festivities. You don’t necessarily have to cancel your plans, but make sure you’re not setting unrealistic expectations for yourself. Everything doesn’t have to be perfect, and you don’t have to do everything yourself. Get your family involved and delegate. For example, instead of taking on the responsibility of preparing an entire meal alone, ask everyone to bring a dish. Or, if you feel that hosting an event at your home is too much, don't feel obligated to entertain relatives and friends. Know your limitations and learn how to say “no.”

Pick Your Battles

Being in close quarters with some of your family members for long periods of time can be stressful in itself. You all have your own personalities. Because of your differences, it may be easy to rub each other the wrong way. Remember that if you let every remark get under your skin, you’ll be miserable and stressed out the entire time. Set aside your differences, and agree to disagree. This is easier said than done. But if you can learn how to let go and pick your battles, you’ll have less anxiety. Don’t let the actions of others rob you of your joy.

Even if you’re a calm and collected person, the holiday season can still be a trying time. Your stress level can still skyrocket. These practical tips may minimize your stress and anxiety, and help you cope. However, don’t be afraid to speak with a doctor or mental health professional if you’re having a difficult time. They may help you improve your coping skills so you can get through the holiday season with a smile on your face. 

How Do You LIke Your Eggs?

The truth is that eggs are among the most nutritious foods on the planet. Just think of the egg as the ultimate source of life – it contains all the ingredients required to develop a single cell into a live baby chicken.  In order for that to happen, the egg has to pack all of the essential life-enabling nutrients in a very tight space. Isn’t that pretty amazing? Kudos for mother nature.

But the best part is that all of this nutritive goodness can be also used to complete your healthy diet with a variety of precious vitamins and minerals. And let’s not forget to mention the most famous feature of eggs – they are one of the best sources of high-quality-protein on the planet – and the cheapest one, as well! They provide your body with the whole package of amino acids required for building muscle mass and repairing tissues. Nutrition experts even recommend eating three whole eggs per day for a well-balanced diet.

Worried About Your Cholesterol Levels? There’s No Need For That

While it’s true that the egg yolk contains a high amount of cholesterol, things are a bit more complex than that.

First of all, studies have never found a connection between normal egg consumption and coronary artery disease. And do you even know what cholesterol really is? From a nutritive standpoint, it’s not exactly the one-dimensional bad guy that popular magazines describe it to be. It’s actually a structural molecule that is an essential part of the cell membrane – of every single cell in the body. It’s responsible for the production of testosterone, estrogen, and cortisol, all of which are very important for the normal functioning of the body.

Besides getting it from food, our body produces its own cholesterol in the liver. And when we eat foods that are rich in cholesterol the liver simply starts producing less of it, so the total amount of cholesterol in the body changes very little, depending on our diet.

On top of that, there is the “good” (HDL) and “bad” (LDL) kind of cholesterol – according to the American Heart Association, the second one contributes to the production of thick, hard deposits that can clog arteries and make them less flexible, increasing the risk of heart attacks and other cardiovascular diseases. On the other hand, the “good” cholesterol actually helps remove the LDL cholesterol from the arteries by carrying it back to the liver, where it gets broken down and passed away from the body, therefore protecting the heart’s health.

Eggs actually contain high amounts of HDL cholesterol, while trans fats found in overly processed and deep fried foods contribute to rising levels of LDL cholesterol. So consuming whole eggs will not only bring vital benefits to your health – it can also reverse the negative effects of your junk food choices.

Nutritional Profile of One Whole Egg

• Calories: 77

• Protein: 6 grams

• Healthy fats: 5 grams

• Vitamin A: 6% of the RDA

• Folate: 5% of the RDA

• Vitamin B5: 7% of the RDA

• Vitamin B12 9% of the RDA

• Vitamin B2: 15% of the RDA

• Phosphorus: 9% of the RDA

• Selenium: 22% of the RDA

In addition, eggs contain significant amounts of Vitamin D, Vitamin E, Vitamin K, Vitamin B6, Calcium, and Zinc. They also do the following:

Protect Eyesight

The egg yolks are also packed with lutein, a type of carotenoid that helps prevent macular degeneration, which is the leading cause of blindness. Lutein is also found in green leafy vegetables, but research has shown that the body is able to absorb it way better from eggs. In addition, yolks also contain zeaxanthin, an antioxidant that protects your eyes from the harmful ultraviolet radiation.

Protect Bone Health

Vitamin D is crucial for calcium absorption and maintaining bone health, so if you don’t get enough of it, you might increase your risk of osteoporosis and other bone diseases. Since VitaminD is naturally present in very few foods, many people aren’t getting enough of it on a regular basis – and here egg yolks come to the rescue yet again. If you don’t have enough time to sunbathe or sunny days are rather scarce where you live, eggs can be a convenient way to supply your organism with a decent amount of vitamin D.

Fight Off Iron Deficiency

In case you’re suffering from an iron deficiency, which is characterized by frequent headaches, fatigue, and irritability, eggs can help you a great deal. Two large eggs contain 2 milligrams of iron, and with frequent consumption, you can significantly improve your intake of iron.

Maintain a Healthy Weight

Eating eggs can help you increase feelings of satiety and control hunger easily. Having eggs for breakfast will keep you full longer than most types of food, which in turn will limit your calorie intake throughout the rest of the day, resulting in greater weight loss. The protein in eggs provides a steady and sustained source of energy for your body which doesn’t cause a surge in blood sugar or insulin levels.

Healthy Brain Development

As we’ve stated before, egg yolks are rich in choline, which among other things is an important nutrient for the proper functioning of the brain, especially crucial for healthy brain development in fetuses and newborns. Studies have shown that eating more eggs during pregnancy and lactation can stimulate the brain development and function of babies. In addition, a study from the University of North Caroline found that choline can reduce the risk of breast cancer by 24 percent.

In Conclusion

Eggs have long been considered as the perfect food and as you can see, there are plenty of good reasons for that. Making eggs a staple food in your diet is not only safe – it’s actually more than beneficial for your overall health. Everyone can benefit from increasing the consumption of this super food, including bodybuilders, pregnant women, kids and older adults. And don’t just reach for the whites – the yolk is equally important. Three eggs a day can keep the doctor away!

How To Create A Better You at Fitness With A View in 2017

~ Arrive a few minutes early so you can warm up on your own and get the most out of your training time. 

~ If you have not taken advantage of getting a key card for the Eastside location we encourage you to.  Having the gym available to you will encourage achieving personal goals.  

~ A reminder about our 24 hour cancellation policy.  The earlier you let us know of any issues with your original training time will allow us to offer you a rescheduled time.  We do understand unforeseen circumstances come up… its life!

~ Even though a makeup is not usually offered if a cancellation occurs within those 24 hours we will try our best to accommodate you.   

~ Nutrition is important, that is why we network with Healthletic Meals and Wendie Schneider, The Pantry Doctor.  These are great opportunities for you to focus on convenient clean eating. 

¬ We have the overnight oats and energy bites on hand at the gym

¬ To order Healthletic Meals go to www.healthleticmeals.com 

o Use coupon code shipfwv for free delivery to the Eastside location. Delivery is at 3:30 p.m. on Tuesdays & Thursdays

~ Please bring us an updated list of your medications and why they have been prescribed.

~ Recognize the importance of the homework assigned by your trainer.  Do all you can to make it happen, this comes from a sincere spot to help you achieve your goals.  

~ Appreciate your time at the gym.  Our schedules throw variables at us.  To be the best you can be at everything in your life you need to give back to yourself.  Let this time for yourself be the last thing you change on your schedule.  

~ Supplement your weekly workouts and help yourself distress during this holiday season by taking advantage of our yoga classes with Karen.  $10 / class special 

¬ Monday 9:00 a.m. – 10:00 a.m.

¬ Tuesday 6:30 p.m. – 7:30 p.m.

¬ 1st and 3rd Saturday of the month – 8:30 a.m. – 9:30 a.m. 

~ Bootcamp is another great way to supplement your weekly fitness routine.  These are held at our downtown location

¬ Monday 12:00 p.m. – 12:30 

¬ Tuesday 12:00 p.m. – 12:30

¬ Thursday 12:00 p.m. – 12:30

~ Massages are an amazing distressor and a perfect way to give back to yourself.  Dawn, our in-house massage therapy has availability during this holiday season.  You can reach her at 864-242-3111 - (We will start placing some option times on the blog each week for Dawn's schedule, so you know available times for the week.)

Benefits About Foam Rolling

Check out the below the Top 7 Reasons why you should incorporate foam rolling into your routine today and make sure you scroll to the bottom to check out the key mistakes to avoid.

Note: We know that there are other reasons that we might have missed. Feel free to add them in the comments below

1) Prevents Injury & Helps You Recover Fast

Learning the finer points of self-myofascial release could help you train harder and look better while also reducing injury. If you are still of a mind that foam rollers are for everyone else, then you are missing out on one of the most effective tools at your disposal for physique-building, recovery and injury prevention. Rollers are the most popular mechanism for self-myofascial release, or SMR, and are gaining popularity among elite athletes of all walks because of the drastic and usually immediate impact it has on their performance and overall health. Here are some of the most frequently discussed aspects of SMR as it pertains to dedicated lifters.

2) Breaks Up Scar Tissue

Breaking up scar tissue and adhesions between the skin, muscles and bones is crucial for a healthy body. When you foam roll, you put targeted pressure on your fascia, releasing trigger points where you’re feeling pain. The process relieves pain caused by shin splints and IT band syndrome, both of which are very common in runners, and more generally, usually clears up problems caused by tight fascia and muscles.

3) Improves Mobility And Flexibility

Improving Mobility is a must to Train Harder.  So you can bench press a car and deadlift a truck, but can you bend down and touch your toes or hug your knees to your chest? With so much mixed information about stretching, static v. dynamic, pre-workout v. post-workout, it’s tough to know the best way to relieve muscle tension. But there’s a simple technique that will keep your muscles sliding and gliding with ease. Taking proper care of underlying fascia is your new secret weapon to improving mobility, flexibility, and range of motion.

4) Removes Lactic Acid To Aid Recovery

Top 9 foam rolling moves to remove lactic acid and aid recovery.

http://www.bodyrock.tv/ Here is an easy little foam rolling workout that you can do prior or after your main workout to help warm up and stretch those right muscles. You can do each move for anywhere from 60 seconds to 90 seconds a day. This workout is short and easy and takes 15 minutes or less!

5) Saves You Money

Less than the cost of ONE Sports massage! Despite the very many health benefits of massage, we can’t all book regular appointments at the spa. But there’s a basic (and cheap!) tool are known to many regular runners and other athletes that just might be the next best thing. If you haven’t already, it’s time to get familiar with a foam roller.

6) Can Be Used As A Workout Tool

https://www.yahoo.com/health/

Ah, the humble foam roller. You’ve likely reached for the lightweight tool to relieve sore muscles after exercising, but have you ever thought to use it for the workout itself? Didn’t think so. In this exclusive Yahoo Health video, fitness expert Lauren Roxburgh demonstrates how to foam-roll your way to a tighter booty in three easy moves.

7) Not Just For Fitness – For Desk Jockeys Too!

Foam Rolling can relieve the pain of working at a desk. 

If you work at a desk and typically sit for extended periods of time during the day, you may be suffering from more than just a case of the afternoon yawns. Sitting can leave you feeling exhausted, sore, and unmotivated at the end of a long day at the office, but it can do much worse.

How To Get The Most Out Of Your Personal Trainer

1. Ditch the chitchat. Although a little back and forth builds rapport and keeps things lively, a constant stream of small talk can be detrimental — particularly when you’re both distracted from your efforts, timing and form.

2. Show up on time. Every minute you’re late chips away at the time you scheduled for fitness and can totally throw off your trainer’s workout plan. Many trainers like clients to arrive early for a proper warm-up before their session starts.

3. Respect the stopwatch. There’s a reason your trainer is specifying 30- or 60-second breaks between sets and asking you to hold the intensity of cardio intervals for specific durations. Adhere to that timing, and you’ll see far better results.

4. Clean up your eating. No amount of working out can hide the evidence of a lackluster diet. Follow your trainer’s nutritional advice, make the switch to more whole, natural foods, and you’ll be amazed at the difference it makes.

5. Don’t fib. Your trainer will have a hard time managing your program and results if you claim to be exercising more or eating better than you really are. Be candid about what you’re willing to do — then let your trainer be frank about the results you can expect.

6. Be a “yes” person. Many trainers have an aversion to the phrase “I can’t do that.” Have an injury? Say “I have an injury” — and let your trainer adjust accordingly. But be open to trying new things, even if they don’t come easily at first.

7. Trust your trainer. It’s OK to ask questions about why you’re doing certain exercises, but in the end, you either trust your trainer’s expertise or you don’t. Interrupting and arguing can waste time and undermine the dynamic of your relationship, causing frustration for you both.

8. Get good Z’s. Your fitness recovery and progress hinge on adequate sleep. And so does your available energy for workouts. Showing up exhausted drastically limits the potential of your sessions.

9. Speak your truth. Personal trainers can be intuitive, but they’re not mind readers. Tell them how your body feels, and how your motivation is faring, so they can tweak your regimen based on your feedback.

10. Put your heart into it. If you really want to get healthier and more fit, bring that attitude to your training sessions — and to your willingness to change your life. Enthusiasm breeds success.

Tips On Sticking To Clean Eating During The Holidays

1.  Focus on the people, not the food. 

Remember that holiday parties and social functions are meant to be times to get together with loved ones. Get in the spirit of the holiday season by celebrating your personal relationships, and recognize that you're not just there for the food.

2.  Make the occasional party the exception to your diet, not the rule. 

Splurging once in a while is not generally a major problem, as long as you get back to your diet the next day. Don't let one or two holiday events be the excuse for falling off the wagon till New Year's.

3.  Consider volunteering to host the party yourself. 

There's no better way to ensure that there will be diet-friendly, healthy choices on the menu than by throwing the party throwing the party yourself. If someone else is hosting the party, offer to bring food to the party so that you can be sure that there are food options that fit into your diet program. At least there will be one dish on the buffet that you can enjoy without worrying about the calorie count.

4.  Prepare so you don't arrive at a holiday party on an empty stomach. 

Have a light, healthy snack shortly before leaving for the party. Choose protein-rich foods, such as low-fat yogurt or cottage cheese, as the protein will stick with you and help you feel full longer. Alternatively, eat a small green salad as the fiber will also fill you up; another good choice is to boil a sweet corn cob. By taking the edge off your hunger, you can approach the buffet table with control and be less likely to make impulsive choices at the party.

◦ Never skip a meal before the party. You'll arrive ravenous and vulnerable to overeating.

◦ If you cannot eat something before arriving at the party, ask the host or hostess for a large glass of water as soon as you arrive.

5.  Choose wisely from the foods available at holiday functions. 

If you look carefully, you'll find there are often acceptable healthy choices available to you. Concentrate on the cocktail shrimp, smoked salmon, and fresh fruit, salads or vegetable platters. Go easy on the accompanying sauces and dips. Raw mixed nuts, particularly almonds, are good sources of protein, but be wary of candied nuts or extremely salty nut mixes.

◦ Fill your (small) plate once only. By controlling the amount you eat at festive parties and not grazing through all the snacks, you'll avoid weight gain.

◦ Never eat food you don't love. You'll need to say "no" sometimes but that's good for you too––being manipulated into making food choices is no longer an option for you.

◦ Try new foods and skip the same old food you could easily have at home. Give your taste buds a treat while avoiding overeating anything that is standard fare.

6. Eat slowly and mindfully.

It takes our body about 20 minutes to realize that we are full. Also, the more slowly you eat, the less food you'll eat as opposed to eating fast in the same amount of time. As you eat, appreciate the food and acknowledge how it tastes––mindful eating is a way to slow down the process of gulping down food.

◦ Wait your turn. Never be in a rush to reach the food table. Chat with guests and slowly make your way toward the food.

7. Drink responsibly.

Consider sparkling mineral water or non-alcoholic drinks, such as a "Virgin Mary." If you decide to drink alcohol, choose white or red wine, rather than champagne or hard liquor. Intersperse all alcoholic drinks with water, and you can even water down the alcohol with sparkling water. Bear in mind that alcohol can take away your willpower to resist overeating.

◦ Steer clear of soda, too. It's very high in sugar.

◦ Fill your glass with ice, taking away the space for too much alcohol.

◦ If you have control over the party, don't tie celebrating to drinking and eating. Stick to non-alcoholic drinks and try to include some activity to keep everyone active, such as Christmas games, a trip to a local indoor sports center or, if you're in a warmer climate, a game of football or cricket outdoors.

8. Stay active during the holidays. 

Mingle, dance and do what you can to stay active (and as far away from the buffet table as possible).  Keep your metabolism up by staying active and including lots of healthy exercise during the holiday season.

◦ Simply by taking a 30 minute walk each day, you can help keep the weight off. Find those 30 minutes somewhere during the day, even if it means borrowing Fido from the neighbors, and give your body the exercise it deserves.

10. Reward yourself.

It's the holiday season, so general deprivation is not the way to go. Simply shift rewards from food to activities, like going to the cinema, going ice-skating, visiting friends or buying yourself a new article of clothing. By moving the focus off food and onto doing fun things, you'll continue to enjoy the spirit of the season and stick with your diet.

11. When you go out to eat to finish all of your plate.

Ask for a to go box and place half the portion of your plate in it.  

More Tips

• Drink a glass of water (iced water can be even more effective) before dinner.

• If you want to try out a number of dishes, take small portions of the food selections, instead of full-sized portions of everything. This way, you can still get to enjoy the food without having to consume too many calories.

• Consider wearing tight-ish clothing to your holiday parties. Keeping a belt or waistband cinched tight will help you feel fuller faster, and remind you to not stuff yourself.

• Above all relax. Prepare yourself mentally: see yourself eating slowly and savoring your food. You can acquire this habit and keep it for the rest of your life, not only during the holidays.

• Try the 3-bite method (a branch of mindful eating). Take a small portion of the desired treat. Before you jump in and swallow it without a thought, take a good look at it and tell yourself, "I get three bites!" After the first bite, think, "Wow, that was great and I'm not even through!" Then take the second bite while telling yourself, "I'm only halfway through. This is delicious!" Then get ready for the third bite and think, "I'm really going to enjoy this. It's my last bite, but this food isn't leaving the planet anytime soon, so I can have three bites again next year!"