Top Tips For Developing Healthier Habits

Getting rid of bad habits and replacing them with healthier ones is something we can all do, but it takes a lot of self-control and patience. 

Everyone has the odd bad habit that can be changed, so we have put together some top tips for developing healthier habits: 

Understand Your Habits 

If you want to start developing healthier habits, then you have first got to understand your current habits and why you have them. You might not even be conscious of some of your habits, so it is important to take a good look at yourself and see which ones you want to change. 

You will probably find you have many positive habits, but there will be some you want to change or replace with healthier ones. 

Set Goals 

Changing the habits of a lifetime isn’t easy and will take time. To keep you on track with this process, you need to be able to set effective goals you can work towards. 

The best goals should be specific, measurable, attainable, relevant, and timebound. This way, you can give yourself something to work towards, and something to measure your progress against. If you can set short-term, mid-term, and long-term goals, then you will always have something to spur you on while you work on developing healthier habits. 

Break Things Down Into Manageable Chunks 

It’s hard to expect yourself to make huge changes overnight. Your habits are habits because you have practiced them over many years, so changing them is going to take some time. 

One of the best ways to start changing your habits is to take incremental steps. Say you are trying to quit smoking. It is not easy to give it up just like that, and instead you might start using a private label vape pen, gradually decreasing your dependence on smoking. 

When you break things down into manageable chunks, it becomes that little bit easier and will help you achieve your goals. 

Reward Yourself 

Of course, you have the overriding reward of eventually developing healthier habits, but it is good to also give yourself little rewards along the way. 

You might be giving up things you really enjoy, so find ways of replacing those activities with something else you enjoy. It is much easier to achieve your goals and stay motivated when you have got a nice reward to look forward to when you achieve them. 

Find healthy things that you enjoy and use them to help keep you motivated. 

Be Patient 

Changing habits that you have had for a long time is far from easy and takes a lot of willpower and patience. It takes time and a lot of effort to break the habits of a lifetime, and there are likely to be points where you want to give in. 

However, if developing healthier habits was important enough for you to want to make the effort in the first place, then it is certainly worth seeing through. You have got to be patient, and believe that everything will become easier in the future.

Can Running Help You To Kick Your Bad Habits?

We all have bad habits from smoking to biting our nails. But there is no question that finally doing enough to kick your bad habits can be pretty difficult. There is a reason why they are called habits, it is just a shame that they are things that are not good for us. How many of us have been there where we have decided to eat plant-based or go sugar-free for a while, but then a couple of weeks in and a bad mood sends you towards the Ben and Jerry's ice cream? 

There is some science backed research that has found that there is a link to running and being able to beat your bad habits. There were a group of smokers that took up running in order to quit their habit. And at the end of the trial, over half of them quit smoking completely, and of the other half, nearly all of them reduced how much their smoked or sought out other ways to quit such as using cheap e-liquid, for example. But why was running such a success? And can it help you to quit the bad habits that you have? Here are some of the ways that it could help. 

Community 

There is such a sense of community when it comes to a running group. Although it is certainly something that you can do alone, when you run in a group it helps with the peer support that you might need to get to your goal. It helps with someone to be accountable to. If you arrange to meet for a run, no one wants to be the person that doesn’t show up or cancels. 

Self-Esteem Boost 

For some people, they can slip into a bad habit when they’re having a bad day or feeling down on themselves. It could even bad habit that started in a bout of depression or feeling low. But running can give you a good feeling and a boost for your self-esteem that could be much needed. Running can be empowering and give you a boost, as you set yourself small goals and then achieve them. Even to just run for ten minutes without stopping could be what you need to start with, and then it can help you go further and for longer when you achieve it. 

Reduces Stress 

If you are a smoker, then how many more cigarettes will you have when you are feeling stressed? Running, and exercise in general, can be a great stress-reliever and a good source of Frugal Fitness. You get the feel good hormones when you’re out running that can help you to feel better, as well as a physical focus and distraction on something else, rather than sitting at home and getting stressed out. Most bad habits are things that we go back to when we are under a lot of pressure and stress. Which is why having an outlet like exercise or running can really help. 

Have you ever thought about running to help to kick your bad habits to the curb? It would be great to hear what you think. Tweet us #FrugalFitness with your thoughts and experiences.

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New Year New You: Health Resolutions To Consider

The near year is on its way, and many of you will be considering your new year resolutions. Inevitably, many of these will be around your health, especially as your diet and exercise plans will take a nosedive over the holidays. 

This is especially true with Halloween candy, Thanksgiving Turkey, the Christmas period, and New Year's Eve parties. Another helping of turkey anybody? The start of a new year is the perfect opportunity to focus on your life, and while resolutions are difficult to maintain, it’s still worth picking those things that are worth sticking with, especially when it comes to looking after your mind and body. 

To help you make a start, consider adding the following to your list of resolutions to get healthier. 

Exercise More

After sitting on the sofa for extended periods (probably) over the festive period, your body will be craving more exercise. Unfortunately, reaching for the remote control to switch over to ‘It’s a Wonderful Life’ for the umpteenth time won’t suffice. So, where to start? Well, our advice is to begin the new year with an exercise plan for both indoors and outdoors. Considering the weather outside, you may need that backup for an indoor plan, as the wind and snow will scupper your plans for a morning jog immediately. 

Do something you will enjoy. We advocated the yin and yang of yoga and cycling on our site, which will suit both your indoor and outdoor exercise plans, but do something you are going to stick too. Exercise doesn’t have to be a chore, but you are going to give up early if you focus on something laborious. If you find it difficult to get motivated, enroll your family and friends to spur you on and to take part in exercise with you. 

Lose Weight 

You will probably need to lose a bit of weight after Christmas, so now is the time to begin a healthier eating plan. Again, this has to be enjoyable, otherwise, you won’t stick to the plan for long, so find nutritional foods you enjoy eating. Adding peas to your dinner plate, for example, is no good if you hate the little green balls of goodness. There are loads of healthy recipes online, so you are bound to find something you like. Then cut down on the foods that are bad for you. This includes unhealthy takeaways. If you really can’t be bothered to cook, you can order low-calorie meals to be delivered straight to your door, rather than yet another pizza or burger, no matter how tasty they are. 

Quit Bad Habits 

Bad habits are addictive, so it is no wonder we find it difficult to give them up. Smoking is the worst, due to the addictive effects of nicotine, but there may be other habits that you are struggling with. Quite often, we fall into bad habits due to external factors in our life. A bad day at work, for example, may cause you to reach for that cigarette or glass of wine to help you deal with the emotional fallout of your day. Do this regularly, and it becomes a habit that will become difficult to break. 

So, how can you quit them? For starters, read the advice below, and then consider speaking to your doctor or a counselor to help you get to the bottom of your why you fall into bad habits. Seek support from those around you as well, to encourage you in your attempts to live without the things that are doing you harm. With a little help and a positive attitude, you will break the habitual cycle. 

Finally Fit 

The above are resolutions that are worth sticking with, but if you fall back into old ways, you don’t need to wait until next year to start again. Staying healthy is a priority at any time of the year, so pick yourself up if you fall down, and start again as soon as you can. 

We wish you a happy and healthy new year.

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How To Make The Most Of A Fresh Start On Life After Surviving A Traumatic Accident

The unexpected occurrence of a traumatic accident is a transforming event that alters the course of an individual's life drastically. This transformation is not only physical but also psychological, and the journey to recovery encompasses more than just bodily healing. In this article, we will discuss how survivors can turn a traumatic accident into an opportunity for personal growth and development. 

Embracing The Impact Of Trauma On Life Course 

Trauma from a severe accident fundamentally changes a person’s life in ways that are often incomprehensible to those around them. It is essential to acknowledge these changes while learning to navigate through them. 

This acceptance allows for a level of understanding that can pave the way to recovery and healing. This acceptance also includes understanding the legal implications of an accident. For example, understanding the basics of Amazon accident claims can help trauma victims gain better control over their situation and ensure their rights are protected. 

Embracing the impact of trauma also means allowing oneself to feel and express the emotions that come with it openly. Emotional expression is a significant step towards healing because it allows individuals to process their experiences fully. 

Lastly, this process involves adopting a new outlook on life, one that is shaped by the lessons learned from the experience. For some, this may mean adopting a more appreciative attitude toward everyday life, further enhancing the healing process. 

Growth Through Pain: Turning Trauma Into A Power For A Fresh Start 

Pain, whether physical or psychological, is usually seen as a negative consequence of trauma. However, turning this perception on its head can be a transformative process for accident survivors. Viewing pain as a growth catalyst, survivors can find strength in adversity. 

One way to do this is to focus on the lessons learned from enduring hardship. Through painful experiences, individuals can gain invaluable insights about resilience, empathy, and the fragility of life. Such learning encourages a person's growth and maturity. 

Another method is through the pursuit of new knowledge. The trauma experienced can motivate survivors to learn more about their situation and about themselves. For example, enrolling in an applied behavioral analysis (ABA) program can help gain a deeper understanding of behavioral responses to trauma. ABA masters programs online can also help you learn more about managing them effectively. 

Building Resilience: The Pillar Of Recovery After Traumatic Accident 

Resilience is the ability to bounce back from adversity or trauma and adapt well in the face of hardship. It is a crucial trait that allows accident survivors to cope with their situation and work towards recovery. 

Developing resilience often involves adopting a positive mindset. A positive mindset allows individuals to see their ordeal as a challenge to be conquered, not an endgame scenario. It encourages courage and persistence, motivating survivors to continue their journey toward recovery with a can-do spirit. 

Another component of resilience is social support. By engaging the support of loved ones, survivors can empower themselves through shared strength and understanding. This kind of social support fosters a sense of belonging and purpose, reinforcing the individual’s resilience. 

Crafting A New Normal: Understanding And Accepting The Shift In Life's Perspective 

Following a debilitating accident, life, as previously known, may no longer exist. Survivors are required to craft a "new normal", which means accepting the changes and learning to live under different circumstances. 

One part of this new normal pertains to routines. It may mean relearning basic tasks or figuring out ways to perform activities in a different manner. This promotes independence and autonomy, enhancing life satisfaction post-recovery. 

Embracing a new perspective on life also plays a vital role. In the wake of trauma, survivors often develop a heightened sense of gratefulness for life, which can positively enhance their worldview. 

While the journey to recovery after a traumatic accident can be tough, the potential for personal growth and learning is immense. By accepting the impact of the trauma, building resilience, transforming pain into power, and crafting a new normal, survivors can not only recover but flourish in their post-accident life.

How Employee Assistance Programs Help Addicts At The Workplace

With the fast pace of life today, and the ever-growing competitiveness to outperform one’s peers, there has been a constant rise in stress levels amongst individuals, especially those at the mid-management level. Those who can’t manage the stress, resort to alcohol and drugs for temporary reprieve, without realizing how fast these become a regular habit. It is during these times that the support of a loved one, a caring colleague, or a supportive superior may step in to help. The Employee Assistance Programs (EAP) are quite helpful in this regard, especially when the problem could be easily sorted without the employee having to leave his workplace. 

By Definition, EAP is a special program designed to help people deal with problems that affect their work performance. It may include problems pertaining to substance abuse, alcoholism, drug addiction, stress, etc. The programs are sponsored by employers, being completely confidential and voluntary. The best Briarwood Detox Centers have an EAP program in place that helps employees change the lifestyle they inadvertently got into. 

Common Types Of Assistance Programs 

Any employee severely addicted to drugs may require an in-patient drug rehab at a qualified center in the initial stages. However, he can be allowed to resume work after the drugs are out of their system, and continue with the therapy sessions and coping mechanisms while working. It is where the EAP helps them a great deal. There are different types of assistance programs, designed to fulfill the needs of different clients. These include: 

1. Internal Employee Assistance Programs where professionals from alcohol detox Austin work with the employee at his/her workplace. 

2. External EAP’s where the program is conducted outside of the workplace, with employees and their families having access to a toll-free number. 

3. Blended EAP’s where the employees take the help of both in-house representatives and the professionals from reputed detox centers. 

4. Peer-Based Programs where the clients are made to engage with their co-workers more thereby helping them deal better with everyday situations. Although, due to confidentiality this method is rarely used. 

Benefits Of Employee Assistance Programs 

Alcoholism, drug abuse, and substance abuse are quite common in workplaces especially those with high work pressure and stress. These often cause a lack in productivity, both for the employee and the organization, apart from being more prone to accidents, and a high turnover. However, Employee Assistance Programs often help ward off these issues to some extent. 

Benefits Of EAPs For Employers 

• Lower instances of Theft 

• Better Productivity and coordination between employees 

• Significant ROI for the EAP services 

• Reduced Injuries and accidents at the workplace 

Benefits Of EAPs To Employees 

• Immediate assistance to deal with the issue, without any need for leaving their job 

• Complete Job security 

• Free of Cost, as the employer sponsors the program 

• Improved productivity at work and better relations with peers. 

• Enhancing overall health and wellness 

• Legal assistance after substance abuse or addiction treatment 

In Essence 

Getting addicted to alcohol, drugs, or any other substance is harmful in itself, but dealing with consequences often results in further trauma and stress for the addict. It is especially the case when they need to leave their job and possibly the only source of income to enlist for a full-fledged recovery program at a detox center. This is where EAPs are quite helpful for employees willing to work their way towards sobriety. These provide immediate and short-term counseling to help employees address their issues more openly to a professional, who then helps them deal with them in a more comprehensive manner. 

Any employee of the organization, be it a low-class worker or a managerial level employee, can utilize the benefits of an EAP without their confidentiality being compromised. As a general rule, employees cannot be fired for using their EAP benefits unless it compromises their work to a great deal or they breach any rules. That said, employers should only tie-up for EAP programs with reputed Houston Detox Centers so that they need not face any adversities in the future and are able to provide the best assistance that their employees can get. After all, a company that looks after its employees well gets higher productivity, more loyalty, and lower turnover in return.

20 Questions To Ask Yourself For Personal Growth And Professional Development

It's a new day and a new experience. Today is a new you: both personally and professionally. We don't know what will happen next for sure.

Life and career development is all about change and instability. Have you ever wondered, what keeps our planet alive? It is the instability in the air pressures above the land and oceans. Otherwise, our world would cease to exist as we know it. 

Change is the only thing that remains constant in our lives. We can either lose ourselves completely or adopt a road to positivity through this change. In fact, it is this change that executes personal or self-growth. 

Self-awareness, self-growth, and self-confidence are the common topics that have been seen in the limelight in the past decade. Take, Warren Rust and, for instance, the famous self-made billionaire. While sharing his personal-growth experience, he said something very interesting, “An individual does not realize who he is until he turns 45 and only achieves something in life after experiencing a cardiac arrest.” 

This might sound scary and dark. However, it is the stark reality of life that one needs to realize in order to set their achievable goals well before the time of retirement. 

In past years, self-growth coaches have gathered a list of questions one needs to ask to raise their self-worth and resulting self-growth. Some of these questions, we will discuss in this article. So, stay tuned for personal growth and professional development tips below to be happier and more fulfilled. 

When you go through the questions below, try answering them for yourself, and go with what your gut tells you. There is no right or wrong answer. It is your personal answer! 

How Do You Define Personal Growth? 

The terms self-growth and self-worth talk about the self-awareness techniques to change toxic habits, behaviours, and actions. As a result of personal growth, one can experience any of the following: 

● Proper anger management and control 

● Actively fight against procrastination 

● Ability to overcome laziness 

● Traits of politeness, care, and consideration in one’s personality 

● An overall responsible approach towards life 

● Increased creative capabilities 

● A positive mindset and approach towards life 

How Does Self-Growth Work? 

For effective personal growth, it is essential that the individual remains motivated. One must have the desire to improve and progress from within, only then they will be able to work towards that change. 

A person must have the willingness to step out of comfort zone and do tasks that are out of the ordinary but for the larger good. All one needs is an open mind and a sparkling desire to grow from within. 

However, one must not lose sight of the fact that self-growth is a constant process that may take years. It will not happen overnight even if you hire the top world coaches and gurus to help you. It does not mean that you cannot monitor your progress over the years, the more you remain aware of yourself and the process, the sooner you will see the results. 

Top Questions To Ask Yourself For Successful Personal Growth And Professional Development

1. How Much Time Do I Give Myself Every Day? 

To be able to effect change in the world, one first needs to keep their own vision clear as a crystal. Only then, one can enable themselves to take action with positivity and assert values. None of this can happen if you remain busy all day and only fall on your bed to sleep. Start by taking out 20 minutes from the day, switch off the phone, and spend time with yourself alone. Try meditating, relax your mind, and declutter your thoughts from any negativity. Success is not a thing of the future; it automatically comes when one learns to live in the present. 

2. What Day-To-Day Tasks Keep Me Active? 

Invest in a personal diary and with love in your heart, pen down the word “LOVE” on its first page. Then make a list of all the people, tasks, and things that keep you active during the day. For successful personal development, you need to recognize the toxic patterns and differentiate them from the healthy patterns. If you do this on a routine, you will be surprised to see positive changes in your life and personality. 

3. What Activities Drain My Positive Energy? 

Take out another page from the same diary, and pen down the word “HATE”. Beneath this word, make a list of all the people, tasks, and habits that drain your energy during the day. Affirm that you can subtract this list one by one from your life. 

4. What Helps Me Unwind And Relax? 

People who achieve rapid success have mastered the art of slowing down. They identify their priorities and engage accordingly. One of the priorities of successful individuals is to relax! 

5. Who Are The People That Bring Out The Best And Worst In Me? 

The type of people you surround yourself with greatly influences your personality and lifestyle choices. Be very careful about who you let into your life. Surround yourself with individuals who encourage positivity and push you to grow in life. A lot of experts believe that you are the sum or average of the 5 people you spend the most time with. Make sure those are positive people both personally and professionally.

Make a list of all the people in your life who spread toxicity. People who put you down and always crib. Simply cut them off from your life, or restrict them as much as possible. Again, remember that you are at least partially the result of the people you spend the most time with on a consistent basis.

6. How Do I Deal With Negative Emotions? 

Nobody has a perfect life. There are happy and sad moments. Observe yourself and figure out your coping mechanisms when things get tough. What do you do when you are angry, sad, or frustrated? Recognize the toxic patterns. 

7. During Which Part Of The Day Am I Most And Least Active? 

Take a long hard look at your daily routine. Point out the time during the day when you are most active and productive at work. Set out all your priorities during this time of the day. 

Then point out the times of the day where you are least active and feel drained. Make sure you never do priority tasks during that time. In fact, keep that time for your rest. Do not strain yourself by remaining active all day with zero downtime to mentally and physically recover. 

8. What Are Some Of My Weaknesses? 

It is never a weakness to identify the areas you struggle in. It is a sign of strength. Observe the areas you lack abilities in and then simply work on these areas to become better. 

9. Where Do My Strengths Lie? 

You can greatly uplift your self-worth by identifying your strengths. Ask yourself what are the areas you perform best at? Figure out who your competition is. Use your strengths and skill set to rise above. 

10. What Are The Core Values That I Will Not Compromise On? 

After making a list of your strengths and weaknesses, make a list of all your core values. Find out the people you idealize and come up with a personal statement reflecting your core values. 

11. What Are My Biggest Fears? 

The only thing that is standing between you and your success is your fears. Figure out the things that scare you and engage with them to overcome them. Learn to get out of your comfort zone to achieve everything you want. 

12. Am I Doing The Things That I Love? 

When you ask yourself this question, do not overthink? Write down all the things that first come to your mind. And then check whether you are actually doing these things in your life or not. Ultimate joy is in doing things you love not what others approve of. 

13. If I Ever Have To Give A Motivational Talk, Which Topic Will I Speak On? 

Write down all the topics that you have always wanted to speak on. Stand in front of a mirror and speak on these topics. 

14. How Do I Deal With Criticism? 

Find out how you respond to criticism in your life. Do you take it positively? Does criticism demotivate you or put you down? Surround yourself who are honest with you at all times. 

15. Do The People Around Me Have Different Life Experiences And Perspective Than Me? 

You can never learn anything in life if you keep surrounding yourself with similar experiences. Become friends with people with different experiences and learn from them. 

16. In What Areas Do I Receive The Most Praise? 

At times we are oblivious to certain things in our personality that other love. Find out what other love about you. Collect as many compliments as you can. Identify the common patterns. Learn to love yourself. 

17. Am I Fulfilling My Priorities? 

Come up with a list of all your priorities. What matters the most to you. Is it your family, friends, or career? Then see whether you are fulfilling your priorities or not. 

18. Do I Find It Hard To Say No? 

A lot of times, in the fear of being judged and disliked, people find it hard to say no to things their values do not align with. Make sure you are not one of these people. 

19. When I Am Old, What Are The Things I Will Cherish The Most?

Think of what matters most to you and your legacy. What will they say about you at your funeral? What would you want them to say?

20. What Is Happiness To Me? 

Happiness is not external. It is internal. Once you learn to love yourself and have self-confidence, happiness and success will automatically flow. 

Powerful Personal And Professional Development Pure Potential 

We all have it within ourselves to unlock our pure potential, both personally and professionally. We just need to turn the key and do the work!

Best Self-Care Tips For The Modern Man

Let’s be honest! When you hear someone talking about self-care the image of a young woman in a rose petal bath, putting cucumber slices on her eyes is amongst the first things that come to mind. Almost no one associates self-care with men and that simply has to change. Just because usually women are more into health and wellness than men, that doesn’t mean it’s a ladies-only territory. 

Some might think that the only self-care that men require is a couple of beers and some time spent with their pals in front of the TV. But self-care goes beyond bromances and men are not some tough creatures that only have basic needs. It’s time to leave these stereotypes behind and acknowledge the fact that men need self-care just as much as women do. 

To set things straight, self-care is not gender based. Admittedly, men and women can have different approaches to it, but it’s equally important for both sexes. And clearly, it’s more than taking bubble baths and plucking your eyebrows. It’s about supporting and promoting wellbeing and that includes both physical and mental aspects. 

Look Good, Feel Good 

Starting with the more superficial side of self-care practices, let’s talk a bit about looks. It’s more than obvious that physical appearance has a direct and significant impact on a person’s state of mind, so when you look good, you also feel good. Now of course not everyone is genetically blessed to look like Brad Pitt or some other handsome male celebrity that defines modern beauty standards. 

But being well-groomed can make a whole lot of difference for a man’s appearance. Taking care of your hair and skin and paying extra attention to the clothes you wear are not signs of vanity, but the habits of a man that respects himself. So, as a man, you should have a basic skincare routine that includes essential mens skin products and visit the barbershop regularly. And remember that spas and salons are not exclusively for women. Men deserve and should pamper themselves from time to time as well. 

Exercise Regularly 

Contrary to common belief, not all men are crazy about going to the gym and not all of them spend half their lives thinking about football or some other popular sport. That’s just another stereotype that we should try to let go of. But the importance of physical exercises can’t be denied. Even if you’re not a workout aficionado, you should still try to include some physical activity into your life and create a routine that works for you. Hardcore weightlifting is not your cup of tea? Don’t worry, the goal isn’t to become a professional bodybuilder. You can try something else like yoga, cycling or some other sport you enjoy. The idea is to keep yourself physically active and create a routine that you’ll stick to. 

Eat Healthy 

Again, we tend to associate females with counting calories and scanning the labels of all food products, and again we tend to leave men out. Eating healthy should be a top priority for everyone. No, men don’t run on a diet consisting only of beer and takeaway. Or at least healthy men surely don’t. So if you want to have optimum energy levels and feel good, besides exercising regularly you should also pay attention to what you eat. Food is your fuel and it’s vital to give your body what it needs in order for it to function properly. Therefore, a varied diet that includes all the important nutrients is fundamental for your wellbeing. 

Meditate 

Since we’ve cleared things out and made sure everyone is well aware that men are complex beings, we should move on to the emotional aspects of self-care. Mental health in men is a subject that’s not talked about enough. Usually men are labeled as being less vulnerable and emotionally stronger than women and they feel a pressure to live up to society’s expectations. That’s why most men tend to ignore emotional health. Well, it’s time to change the rules and get in the habit of caring for your emotional wellbeing. Taking up meditation can be the first step in the process as it’s a great way to alleviate stress, enhance self-awareness and promote mental health. 

Make Time For Yourself 

Yes, we know, there never seem to be enough hours in a day to do all the things you must or want to do, let alone find a few peaceful moments for yourself. But it’s important to take a step back every once in a while, forget about all the tasks and chores that fill up your schedule and prioritize some quality time to tend to your own needs. It’s entirely up to you how to use it. You can take the opportunity and read a book, listen to your favorite music, take a walk in nature or sit quietly by yourself and do nothing. Simply focus on whatever makes you feel good. 

Sleep Well 

Sleep is important and we all know it. Cutting back on sleep on a regular basis can have disastrous consequences for you mental and physical health, so try to stick to doctors’ recommendation and make sure you get 8 to 9 hours of restful sleep per night. Mind you, we said sleep, not lying in bed thinking of God knows what and waiting for dawn to come. You can trick others, but you can’t trick your body and in the end you’ll be the one suffering the consequences. 

Surround Yourself With Positive People 

The people you surround yourself with have a big influence in your life. It comes as no surprise that your mood improves when you are in the presence of like-minded people that have an optimistic attitude and a positive vibe, so you should try to nurture these relationships. It’s equally important to spend time with the people you love and keep in touch with those who can enrich your life and are willing to support you unconditionally.

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Quit Playing The Comparison Game!

Contributed By Samantha Zeigler, Author / Owner of Running and Cupcakes

You know what I’m talking about, we’re all guilty of it. We look at other women and we compare ourselves – she’s so much skinnier than me, she’s so much more fit than me, etc…

Stephanie, the brains behind Project 10, asked me in the early stages of the project to write with her about women, women’s bodies, and why we torture ourselves with the constant comparisons. As an advocate for a healthy body image, I gladly jumped at the idea.

We’re using ourselves as the examples for this message. Here we stand in Stephanie’s back yard:

The first thing that may stand out to you is that I’m significantly taller than Stephanie – I’m 5’5”, she’s 5’.

What you cannot tell from this picture is that Stephanie and I both weigh just about the same – 135 pounds.

A little bit of history:

Stephanie has 4 children! As all of you mommy’s out there know – bearing children changes your body in a multitude of ways. Not to mention that she had them all via c-section, which reallychanges your body. My mother had me and my brother via c-section, and has also had her tubes tied, and so I know from her experiences how difficult it is for her to lose weight in her mid section and to tone the area due to all the scar tissue.

I, obviously, have no children. So, there’s no comparison, now is there?

And another thing…

Stephanie and I started on our fitness journey at the exact same time. We both ran the 2010 Cox Rhode Races 5k.

I was instantly hooked on running – and you all know where that has taken me! From 5k to marathon to personal trainer, all in 2 years.

Stephanie is taking a more slow and steady approach – but again, she has 4 children. She also home schools her kids, so she’s a busy lady!

So now what would you think if I had just thrown that picture of the two of us up here and said “Stop comparing your bodies to the bodies of others.” Without any of this background information, you’d have nothing to go on.

And that, ladies (and gentlemen) is exactly my point.

Without background information

YOU HAVE NOTHING TO GO ON

This is why we cannot allow ourselves to get caught up in the comparison game. It is an unhealthy, evil mind game that no one should get involved in.

We’re all different, unique, individuals. We come in all shapes, sizes, and colors.

TODAY I CHALLENGE YOU – STOP COMPARING YOURSELF TO OTHERS.

Whenever a negative, comparing thought enters your mind – squish it. Replace it with positivity and remember YOU are UNIQUE.

Will you join me and Stephanie on sharing this very important message with everyone? The next time you look at someone who you think is thinner/fitter/prettier than you – stop for a minute, and think of something great about you – and remember, you don’t know that person’s history.

Don’t forget to pay Stephanie a visit today and see what she has to say about this topic!

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- Just How Natural Is Natural Bodybuilding?

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Amy & Helen's Healthy Tidbits: Small Steps To Self-Improvement

Contributed By Helen Chin Lui, Owner of The Healing Place in Medfield, MA

We have just finished the first quarter of the new year! Spring is here and soon summer... 

  

Have you all stuck to your resolutions? If weight loss and exercising more was one of them, here are some stick to it ideas!
 

Rather then biting off more then you can chew,  (Pun definitely intended!) its about baby steps.  Just changing one thing in your diet from a "not so good" food choice to a better one will help you on your way to weight loss and better health!Just eating a few bites less will pay off in the battle of losing weight. If you stop drinking soda and that is all that you do! You will save yourself 17 teaspoons of sugar which is a lot of sugar. Can you imagine how much sugar that is at the end of a year!? yikes!  these small tweaks can reduce your weight by 10lbs a year!!!  

If you just commit yourself to 10 minute or 10 minutes more of exercise per day your heart will thank you!!!  It is about sticking to it rather then pushing yourself. The consistency is what will pay off.  If you incorporate strength training you will be building lean muscle mass which in turn will burn fat!! 

So lets take the baby steps to better stronger health!!

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- Why CrossFit Is Unhealthy

- Hang On For Health: Grip Training Workouts

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How To Become a Better Runner

It’s a known fact that you can often become a better runner by increasing your mileage and incorporating speed, tempo, and long runs into your training.

But, perhaps the best way to become a better runner is simply by learning.  Learning from your own experiences in races and training as well as from friends and acquaintances who run.  And I always find that I learn MORE from the mistakes I have made.  Yes, it sucks to make mistakes (especially during races). Often they result in poor times, a painful end to the race, and the sadness of not performing well.

After running for over 10 years, I still consider myself a student of the sport.  I’m constantly learning.  I learn from mistakes I’ve made, success I have had, published articles, and successful runners’ blogs.

Yesterday’s run is a great example of learning from a past mistake. My plan was to run 10 miles at Marathon Pace (MP).  (Note: My goal is to start incorporating 6-10 miles at MP during my long runs.  I wanted to practice running at this pace for an extended period of time before I include it in my long runs.)

I ran a 10-mile PR yesterday without any intention of doing so (I realized it was within reach with 2.5 miles left to go).  I was able to have such a great run because of my previous experience with a 10-miler.  It was one of the worst executed races in my running  career.

“Good judgment is the result of experience, experience is the result of bad judgment.”   

–Mark Twain

I ran the 2007 Army Ten-Miler as a member of the Fort Hood Army Ten-Miler Team.  We trained very hard for months (close to 6 months) for this one race.  My goal was sub-70 minutes and I felt that I was showing up to the start line prepared and trained properly to run that time.

On race day, my girlfriend and teammate, Melissa and I managed to weave our way almost to the start line.  We had heard of the cluster that occurs at the Army Ten-Miler and wanted to be as far up as possible so that we could run the pace we wanted from the start.

The gun went off and I took off.   The adrenaline, the well-rested legs, the other runners sprinting to stay ahead of the pack all managed to distract me as I tried to keep up with those around me.

My watch ticked – Mile 1 – 6:31

Way too fast.  I was telling myself to slow down, but my legs had a mind of their own.  I kept running at the same pace.  I decided to maintain this pace for as long as I could because I was “building a cushion” that could come in handy later (this is faulty logic).

Miles 2-5 – 6:19, 6:49, 6: 52, 7:02

I finished the first half in a blistering (for me) 6:42 pace.  I was starting to feel tired, but I was happy that I had added to my cushion – I now had almost 90 seconds of “extra” time.

Miles 6-10 – 7:17, 7:23, 7:41, 7:43, 7:26

The pace for last 5 miles was 7:30 – almost 50 seconds slower than the first half – and 30 seconds off of my goal pace for the race. It was one of those races where you are in so much pain, you just want it to end, and no matter what you do, your legs can’t move any faster.  It was awful.

Fast forward to today’s run.

I forced myself to gradually warm up the first mile.  Although I felt great and knew I could go faster, I maintained my MP for the next 7 miles.  

Why?  

I’ve learned that there is NO such thing as building a cushion in a race.  If you run faster than you should be, you will not be able to recover from it – and will be hurting at the end of the race. I remembered the race from 4 1/2 years ago and how I went out too fast and paid for it in the end.  I was NOT going to make that mistake again. 

With just under 2.5 miles left, I saw that a PR was within reach if I picked up the pace.  I felt great and knew I could push myself for the final two miles.

My last two miles were at MP-30 and MP-45.  

Below are my splits yesterday vs 5 years ago:

• Mile 1:  7:42     vs     6:31
• Mile 2:  7:13     vs     6:19
• Mile 3:  7:10     vs     6:49
• Mile 4:  7:09     vs     6:52
• Mile 5:  7:08     vs     7:03
• Mile 6:  7:11     vs     7:17
• Mile 7:  7:10     vs     7:23
• Mile 8:  7:07     vs     7:41
• Mile 9:  6:43     vs     7:43
• Mile 10: 6:28    vs     7:26

Total time: 1:10:57 (PR by 7 sec!)  vs 1:11:04
Average Pace: 7:05   vs  7:06
Pace over last 3 miles: 6:46   vs   7:34

The finish times from the two runs are really close – I only PR’d by 7 seconds yesterday.  However, the runs could not be more different.

I finished STRONG, HAPPY, and CONFIDENT yesterday.  In 2007, I finished with tears on my face from the sadness and pain.

I ran a consistent pace for most of the run yesterday. I ran the 7 middle miles within 6 seconds of each other (fastest was 7:07 – slowest was 7:13).   There was a difference of 1:22 with the same miles in 2007.

I never questioned my ability or training yesterday.  I spent the 2nd half of the race in 2007, unsure if I would even be able to finish. 

Yesterday was a great run; but, I know that not ever run or race is going to be great.  I will have bad days. I will not always race well.

The key is not letting these runs get you down.  Look at what you did poorly or what you can improve upon.  Learn from them.  And then move on.

If you do, you WILL become a better runner and you'll be smiling. 

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I hope you enjoyed this article about how to live healthier on a frugal budget and maximize your performance!

Interested in more articles about frugal fitness workouts? 

Read My Blog Posts:

- Why CrossFit Is Unhealthy

- Hang On For Health: Grip Training Workouts

Stay Frugal & Fit My Friends!

Frugal Fitness World Wide Wellness

Free Workouts & Nutrition On A Budget

"Crushing Fitness Costs Worldwide"

#FrugalFitness

Also visit the Bootstrapped Entrepreneur