Get Moving!: Top 7 Exercise Motivation SecretsWritten by Gillian Hood-Gabrielson
Let’s face it, we all know we need to exercise. Many of us know how to exercise. How many books and videos do you own? How many gym memberships have you had in your life? You may even be an expert on perfect exercises for your body. But you’re not doing it! Why? Well problem isn’t lack of knowledge, it’s lack of motivation. Does this sound familiar?What can you do? Focus less on gaining more knowledge, and more on getting and staying motivated. As you become more consistent and start seeing results, you will be able to apply all that knowledge. Here are seven secrets to getting and staying motivated: Secret One: Find Your “Why” In order to be successful at any endeavor, we must have a good reason for doing it in first place. Exercise is no exception. What will get you up in morning on those cold, dark days when you just want to stay in bed? Many people say “because I want to lose weight” or “I want to be fit”. While these are good goals, they are not good enough reasons for long term success. You must dig deeper. What is important to you? What do you value in life? Answer these questions, then see how a regular exercise program can support your values. Secret Two: Make a Commitment Once you find your “why”, it’s time to make a commitment. Here is a definition of commitment you may not have heard: a commitment is ability to carry out a worthy decision, even when excitement of making that decision has passed. Read that definition again, and really understand it. How many times have you been excited to start an exercise program, only to become bored or distracted by other things? As soon as excitement passes, so do your exercise plans. Be sure you are ready to commit, and if you are not, then commit to not exercising. That way you can let go of guilt and commit when you are ready. Secret Three: Set Daily, Measurable and Realistic Goals If your only goal is to lose 40 pounds it will be a while before you feel successful. After all, it can take a while to see such results. Rather, set daily measurable, achievable goals that allow you to feel successful every day. Keep a weekly diary and set goals each day for what kind of exercise you will do, how long you will workout, how hard you will exercise, etc. Secret Four: Keep Track of Your Progress After you set your goals and write them down, you want to also chart your progress. Be sure to write down your daily achievements to compare to your goals. This will become extremely motivating as you see yourself meeting your goals. With consistent exercise, you will also see your workouts becoming easier and your ability to work harder and longer. This often happens faster than visible results on your body, such as weight loss or definition. Many people become frustrated and quit exercise right before big changes are about to happen, because they don’t see results on their bodies. Seeing measurable progress on paper will keep you motivated while you work towards bigger goals you have set for yourself.
| | Irritable bowel syndrome: Simple self-help tipsWritten by Sophie Lee
If you have been diagnosed with irritable bowel syndrome (IBS), you will know how difficult it is to treat. Doctors can be dismissive of IBS symptoms such as diarrhea, constipation and bloating, and when treatment is offered it may only help for a short while before distressing symptoms return.Sufferers often find that they have to deal with symptoms themselves, through self-help methods and supplements, rather than by using conventional medicines. However, this does not mean that there is no hope of improvement. By sharing their experiences, sufferers can learn a lot about what really helps to ease IBS. All self-help tips in this article have come from IBS sufferers who have found a way to control their irritable bowels. Before trying any form of self-help, please make sure that you have your doctor’s approval, and do check that anything you try will not interfere with any medication you are taking. Calcium tablets Linda, who suffers from severe diarrhea, says: “What has helped me for more than two years is calcium carbonate, an over-the-counter supplement. I take three tablets a day, one at each meal. The most success has come from using any formula of calcium supplement that is like Caltrate 600 Plus with vitamin D and minerals. The only side effect is at beginning of taking calcium you may have some gas or indigestion, but this usually goes away after taking a regular dose for a few days.” If you suffer from constipation rather than diarrhea, you could try magnesium supplements instead, as these can have a slight laxative effect. Digestive enzymes and probiotics Kim, who also suffers from bad diarrhea, says: “I tried taking digestive enzymes with acidophilus and found significant relief within three days. I am not afraid to eat now, but find that I still cannot eat very much refined sugar or high fibre vegetables. I have also added a cup or two per day of peppermint and chamomile tea. When I do have an episode it occurs late in day and by next morning I am feeling back to normal.” Looking at your diet Laura describes how a close examination of her diet helped her IBS: “I was placed on every kind of medication, and sometimes they worked in short term, sometimes they didn't work at all. The doctor finally suggested trying to alter my diet in cycles, and we discovered that eating meat was my problem. I became a vegetarian and no longer have constant problems. Sometimes I even go years without any pain at all. It's worth all effort you put into it when you finally feel better.” Mina also found that dietary change helped control her symptoms, alongside traditional medication: “I've made a number of changes to my diet. I've eliminated milk and mostly any dairy, fried foods, sugar for most part, pop, alcohol, potato chips, spicy food, rice, pasta and bread. Most recently I'm eliminating flour. But my best friend for last couple of years has been Imodium Quick Dissolve tablets. I don't ever leave home without them. I just have to make sure I don't overdo it. If I ever become immune to wonder drug I am gonna be a real mess!” Flaxseed Watching your diet is sometimes not enough to completely control symptoms, and natural or herbal supplements can help, as Marion discovered: “After about six months of a horrendously restrictive diet (ultra low-fat vegan with no raw veggies or fruit except banana) and a lot of Metamucil, I managed to get it sort of under control. But if I deviated from diet, chronic diarrhea would come back. Someone I met told me that she had helped her IBS by taking a tablespoon of freshly ground flaxseed with a glass of water or juice every morning. I thought it was another crackpot cure, but eventually I decided to try it. She had told me that pre-ground flaxseed didn't work because flax seed starts to oxidize as soon as you grind it and that whole flax seeds are no good either, because they cannot be digested properly. After years of IBS, in about two weeks it just went away. I cannot believe that I now have perfectly normal, regular bowel movements.”
|
