THE SMALL STUFF

THE SMALL STUFF 


Consistency is something our society often overlooks. People are so focused on wanting things now that they aren’t willing to spend the time consistently doing small things over time. This attitude results in loads of stress and lost opportunities.

Here’s how you can reap the benefits of consistently doing small things:

First, pick small goals that can be somewhat easily integrated into your normal daily schedule. Examples include:

10 minute workout in the morning.
Taking fruits and vegetables to work (packs of raisins, an apple, or a bag of carrots).
Giving yourself small breaks throughout the day to relax or meditate.
Working on a new skill for a certain amount of time each week.
Next, set specific goals based on these, then write down the goals and track them. Doing these small goals consistently will build a good foundation – a springboard for future success.

Once you do these steps, consistently setting and achieving goals becomes an upward cycle. As you gain momentum, you will want to continue achieving new goals. One thing to watch out for is losing focus on the goals that built your springboard, which can cause the whole thing to fall apart. Those goals should become good habits.

Consistently building new habits can lead to personal breakthroughs that wouldn’t have otherwise happened.

Here’s a personal example: I’ve been really working on my fitness consistency over the past 6 months. I’ve also set a goal to improve my tennis strokes. Last night I played tennis with a friend in 90+ degree heat and lost the set we played (it wasn’t even that close). Afterwards, we continued to hit for another 20 minutes or so. Instead of being down mentally and exhausted physically from the heat, I still had a bounce in my step from the improved fitness. Also, I concentrated on improving my strokes and wanted to get better. After about 10 minutes, I had a breakthrough in the development of my strokes and my friend immediately noticed I was hitting much better. Now, I’m even more excited about getting out and playing more. If it hadn’t been for consistently achieving smaller goals, I probably wouldn’t have had this breakthrough.

EXERCISES TIPS

EXERCISES TIPS  


With the pressures of daily life, sometimes working out regularly can become difficult for a working mom. I know it because I am a working mother myself. I have been working even before marriage. The excessive stress at office, coupled with the stress of taking care of my family, sometimes make it impossible for me to stick to my weight loss plan.

That said, I don’t let stress become an excuse for avoiding exercises altogether! Every one of us has only 24 hours allotted in a day, so if you can fit in all of your daily activities within that 24-hour period, how is it that you cannot find time for exercises? Don’t you brush teeth, or take a shower everyday? Why do you do these? Because they are part of your daily routine. You know that if you don’t brush your teeth regularly, you will suffer from tooth decay. Similarly, if you don’t take a shower regularly, you will have skin diseases. But do you know that if you don’t workout regularly, you will become fat?

It is not right to use the ‘lack of time’ as an excuse for avoiding exercises. Let’s be honest here: you are probably either afraid of exercises or just don’t know where to start! In either case, this article will help you achieve your fitness goals!

1. Find a friend to workout with: Working out alone is not always an enjoyable experience. However, if you can have a friend workout with you, chances are that you will start loving your workouts instead of hating them! Plus seeing someone else working out in the gym will motivate you to continue with your exercise routine! If you know another working mom who has the same fitness goals as you, then rope in her as well!

2. Get an IPOD: Take an IPOD with you whenever you hit the gym. This is a great way of kicking out the boredom out of your workout routine!

3. Do what you love: There are exercises that you probably don’t love to do; if you force yourself to do these exorcises it is only a matter of time before you become bored with them! If, instead, you find exercises that you actually love, then it becomes easier!

4. Start it slow: If you have never exercised in life, it is only natural that you will be afraid to hit the gym. Ignore people who say that you have to exercise daily in order to lose weight. Instead, try to take it easy: start by working out only for fifteen to twenty minutes per day, for two or three days a week. As your body gets accustomed to your new workout routine, you can scale up the intensity of your workouts!

STAY FIT AND HEALTHY

STAY FIT AND HEALTHY  


1.Staying fit and healthy starts with a balanced diet. Know and monitor the right weight for your age. Consult your doctor to learn what food you should avoid and follow your eating discipline routines. If you are trying to lose some weight, foods with high calories should be omitted from your meals. Food with high fiber and low fat should be included a priority in your grocery list instead of red meat, sugars and fats.

2.Drink plenty of water. Drinking at least eight glasses of water everyday. This cleanses the body from impurities. It is also advised for lactating women to increase water intake to keep the body hydrated.

3.Take Vitamins and Supplements. Do not forget your Calcium supplement. Sufficient Calcium intake is beneficial for women of all ages. This has been proven to prevent having cramps and Pre-Menstrual Period (PMS) Symptoms. It also prevents Osteoporosis especially for menopausal women. Vitamin E boosts strong immune system. Women who undergo menopausal period should take Vitamin E-400 as it stops night sweats and hot flashes. Also, Vitamin E is said to be best in avoiding wrinkles when aging.

4.Quit smoking. If you are smoking, stop. It is also a big “NO” for pregnant women, as this will affect the health of the baby. Pregnant women who smoke may pass the harmful content of cigarettes to babies through the bloodstream. Recent studies have shown that women smokers are more prone to diseases than men smokers. Women who smoke have a high risk of getting breast cancer. Also limit your alcohol

MIND STRESS AND EXERCISES

Mind Stress and Exercises


Even though exercise may not be the most exciting

word in your vocabulary, it sure is a word with a

lot of benefits. Participating in daily exercise

will not only make you healthier in general, but

it can also diminish the effects of stress on your

body as well.

Think about all the times you have heard someone

say “the doctor says it’s stress related”. Normally

people will laugh it off, concluding that doctors