Reduce Inflammation with These Anti-Inflammatory Foods

Anti-inflammatory foods may have the capability to reduce inflammation when they're eaten as part of an overall health diet.
Of course, the opposite of that is true too -- inflammatory foods might trigger your body's inflammatory response, potentially increasing your risk of chronic disease. Especially if you eat too much heavily processed, non-nutritious foods on a regular basis.

Get Me Started!

Okay, so how exactly do you get started on an anti-inflammatory diet?  
The quick start method is simply to double up your servings of fruits and vegetables at every meal -- you can't go wrong there. Divide your plate into quarters -- at least half should be filled with green, and other colorful veggies or fruits.
Here's a quick look at the fruits and vegetables that have anti-inflammatory potential:
Fruits and Vegetables. Whole fruits, berries and vegetables, are all rich in vitamins, minerals, fiber, antioxidants and phytochemicals. Choose green and brightly colored vegetables and whole fruits, including these:

• Broccoli
• Apples
• Sweet potatoes
• Chard
• Strawberries
• Blueberries
• Spinach
• Carrots
• Oranges
• Olives
• Avocado
• Kale

Of course there's more to an anti-inflammatory diet, including healthful protein sources, and the right fats. Then round out your diet with beneficial beverages.
Protein Sources. Anti-inflammatory protein sources include most fish and seafood, and some plant-based sources. Some examples:

• Salmon
• Tuna
• Sardines
• Trout
• Non-fat Yogurt
• Soy Foods
• Dry beans
• Walnuts
• Almonds
• Pecans
• Brazil Nuts

Fats and Oils. Omega-3 fatty acids and monounsaturated fatty acids are an important part of an anti-inflammatory diet. Many of the protein sources also contain beneficial fats, including fish, seafood, soy, avocados, olives and all those nuts. In addition, choose these:

• Olive Oil
• Canola Oil
• Rice Bran Oil
• Grape Seed Oil
• Walnut Oil

Beverages. Drink tap, sparkling or bottled water, 100-percent juices, herbal tea, low-sodium vegetable juice, and low- or non-fat milk.

Anti-inflammatory Diet Tips

Choose fresh foods more often and choose fewer heavily processed foods. Here are my tips:

• For breakfast, try oatmeal served with fresh berries and walnuts.
• Snack on whole fruits, nuts, seeds, and fresh vegetables instead of cookies and candy.
• Eat more fish and less fatty red meat.
• Cook with olive oil and canola oil.
• Try a tofu stir-fry or scramble.
• Have a salad with lots of fresh vegetables as your meal.
• Stay away from deep-fried foods; bake, broil, poach or stir-fry instead.
• Choose dark green or brightly colored vegetables as side dishes -- they should fill half your dinner plate.

Inflammatory Foods to Avoid

Loading up on junk foods, high-fat meats, sugar, and highly processed foods may increase the potential for inflammation in your body. Reduce your consumption of trans-fats and saturated fats by cutting back on highly processed foods, red meats, and high-fat processed meats such as bacon and sausage. Cut back on refined white flours in bread and pasta (look for 100-percent whole grains instead). A small amount of sugar is okay, but cut down on most added sugars by decreasing your consumption of sugary sodas, pastries, candy, rich desserts, and pre-sweetened cereals.
Another possible source of irritation comes from the nightshade family of plants, which includes, tomatoes, and eggplant. These vegetables contain a chemical alkaloid called solanine, which can trigger pain in some people. While there aren't any formal research findings that back the claim about nightshade plants, some people do believe they get relief from the symptoms of pain and inflammation when they eliminate them.
Maintaining a healthy weight also appears to be helpful for reducing pain and inflammation.  Here is a  calorie calculators to help you determine how many calories you need each day.

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How Much Protein Is Best for Weight Loss?

Eating foods with protein may improve both short and long-term weight loss success. According to new research, dieters who eat more protein were able to increase lean muscle mass, improve their metabolism and decrease body fat. But that leaves many dieters asking, how much protein do I need to lose weight?
Before you stock up on protein supplements and protein bars, make sure you know your recommended daily allowance for protein. Eating too much of any nutrient isn't a good thing and you want to make sure you use protein properly for weight loss.

How Much Protein is Best for Dieters?

Some researchers believe that when dieters consume more foods with protein, they see greater weight loss benefits, such as improved body composition and a boost in metabolism. Three recent studies have found that dieters who consumed 25-30% of their calories from lean protein lost more body fat and substantially increased the number of calories that their bodies burned at rest. In one study of overweight and obese women, researchers evaluated dieters who consumed a high protein (30%), high dairy diet (HPHD) to a lower protein (15%), lower dairy diet (LPLD). The HPHD group lost more body fat and gained more lean muscle mass than the women who consumed the LPLD diet. The LPLD group lost weight, but they also lost more lean muscle mass.
Study authors suggest that this loss of lean muscle may contribute to the long-term weight gain and weight loss plateaus that are a source of frustration for so many dieters. Lean muscle mass burns more calories than fat, even when the body is at rest. When the LPLD group lost lean muscle mass, they may have lost the ability to burn more calories. On the other hand, the improved body composition of the HPHD group may help them burn more calories in the short and long term.
So does that mean more protein is better? Not necessarily. If you eat too many calories, no matter what kind of calories they are, you will gain weight. Even though some studies suggest that weight gain from lean protein is better than weight gain from fat and carbohydrates, if weight loss is your goal, eating the right number of calories is still the key to success.

Should I Take a Protein Supplement?

The short answer is probably not. Most people consume too much protein already, so adding more in the form of a supplement is not necessary. There are still some people, though, who don't get enough. Should they invest in powders or pills? The answer is still probably not. Foods with protein are also high in other vitamins and minerals that are essential to your diet. Lean meats, dairy and seafood contain iron, calcium, niacin and thiamin. Protein-rich lentils are a good source of fiber.
Many supplements are expensive and some may contain sugars and other ingredients that you don't need. Why waste the money and consume the extra calories? Try to include at least one lean meat or dairy product in each meal throughout the day and chances are good that you will reach the recommended intake of protein to keep your body lean and healthy.

Use Lean Protein Recipes to Lose Weight

Try to eat some protein at every meal. Stock up on lean dairy products, chicken, fish, lean ground turkey, lentils and green leafy vegetables. Use healthy cooking techniques to minimize the amount of added calories. Before you know it, you'll be creating delicious meals that are low in fat but high in the nutrients that you really need.

Do you have some recipes to share?  Thanks for reading.....

Energy Density -- Why Some Foods are Fattening

Energy density is the amount of energy -- as represented by the number of calories -- in a specific weight of food. Energy-dense foods have a large number of calories per serving. An example of food with high energy density is ice cream -- lots of calories from the sugar and fat that fit a small serving size. Spinach has low energy density -- there's only a few calories in a whole plateful of raw spinach leaves.
Energy density is determined by the proportion of macro-nutrients (protein, fat, carbohydrates), fiber and water. Fiber and water have zero calories so foods that contain larger amounts of fiber or water have lower energy density. Fat has about nine calories per gram, so typically food that's high in fat is also energy-dense.

Low Energy Density Foods

Foods with low energy density include high-fiber green and colorful vegetables. Watery foods like whole fruits tend to be less energy-dense, as well. Fruits and vegetables are also nutrient-dense, which means they have a lot of nutrients per serving size.

High Energy Density Foods

Energy-dense foods include sweets, deep-fried foods, French fries, pasta, starchy vegetables, heavy sauces, cheese, nuts and seeds. Not all energy-dense foods are bad for you -- but you need to watch your portion size when you eat them.
Some foods, like soups and beverages, can have high or low energy density. Broth-based soups with vegetables typically have low energy density while creamed soups are energy-dense. Non-fat milk is less energy-dense than regular milk, and diet soda is less energy-dense than a sugary soft drink.

Energy Density and Weight Management

Weight management is ultimately about watching how many calories you take in versus how many calories you burn. When you fill up on foods with low energy density, you'll feel satisfied while you take in fewer calories.
Of course, the opposite is true too. If you eat mostly energy-dense foods, you'll need a larger volume of food to fill you up, and as a result, you'll take in more calories. That's not good if you want to lose weight.
But it may be helpful if you're trying to gain weight. If that's your situation, be sure to choose energy-dense foods that are nutritious like avocados, nuts, and seeds rather than high calorie nutrient-poor junk foods.

Tips for Watching Your Weight

Start meals with garden salads or clear soups. This will fill your tummy before you dig into something more energy-dense like pasta, pizza or other high-calorie entree.
Choose fresh berries for dessert. Or if you really want some ice cream or cheesecake , carefully measure out one serving (look for the serving size on the package) to keep your calorie intake in check.
Load your plate with more vegetables. At least half of your plate should be covered with low-calorie fruits and vegetables. Leave a quarter of your plate for your protein source, and the remaining quarter can hold a serving of starchy foods like pasta, potatoes, or rice.
Drink plenty of water. Water has zero calories and may help tide you over until your next meal, or at least until you can find a low energy density snack.
Serve more fruits and vegetables to your kids. Children who eat more fruits and vegetables tend to eat fewer highly energy-dense foods. If you have a child who's a picky eater, keep serving the veggies -- sooner or later, they'll find something they like.

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Fun and Fitness Variety with Medicine Training

The medicine ball is a heavy, padded ball that comes in various weights and sizes. You can incorporate it into your exercise program for variety and excellent results. Anything you can do with dumbbells with two hands can just about be replicated with medicine balls with a slightly different feel (obviously) and muscle and joint contraction and movement.

Medicine Ball Crunch

The medicine ball crunch requires you to lie on your back, hold a medicine ball at the abdominal position, and swing the ball from side to side while raising the shoulders as you would in the traditional crunch.
This can be a challenging exercise if you do not have an existing degree of core and abdominal strength. Here's how to do it in steps.

1. Lie on your back in the prone position with a medicine ball resting on the abdominal region and held with two hands.
2. Raise your shoulders as you would for a traditional crunch exercise.
3. Swing the medicine ball from one side to the other without stopping for five swings each side. Do less to start with if you find this too difficult.
4. Lower the shoulders and rest for 40 seconds. Take a little longer if you need to.
5. Repeat the swings. Do 10 sets of five swings on both sides, or less to begin with if you need to.

There is another form of this exercise - the twist crunch - in which you bend more at the hips and raise the body higher and only complete one swing to one side before resting.
That's it: The medicine ball (swing) crunch. Great for strengthening the abdominal muscles.

Medicine Ball Pushups

Pushups are good exercises for the chest, arms and shoulders.

1. Position your body face down in the pushup position with hands on the floor, legs stretched out, balancing on the toes. You can also do this exercise with knees on the floor instead of toes.
2. Place a medicine ball between your hands in front of you (see diagram).
3. Now place both hands cupped on top of the ball.
4. Push up off the ball while attempting to balance on the ball. The ball, naturally, will try to roll around a little.
5. Brace the abdominal muscles, keep the back straight and the head steady, and remember to breathe out on exertion and in on recovery.
6. The medicine ball skip lunge is done with a medicine ball held at the waist or chest while skipping or lunging forward and backward on the same spot. Several variations are possible. Medicine balls, or medicine balls, are useful alternatives to dumbbells or kettlebells for some exercises, being somewhat soft, and fitting better in two-handed exercises.

Medicine Ball Skip Lunges

1. Stand upright with a medicine ball at the chest in both hands.
   
2. Skip forward and backward with split legs -- one leg thrust forward and the other thrust to the rear at the same time -- and then the reverse in a continuous motion.
   
3. Try this without the medicine ball until you get the idea of it. See the diagram for a description of how this works.
   
4. You can make this more challenging by leaping higher with each skip, and by squatting lower in the lunge.
   
5. Take care not to make this exercise too demanding if you have ankle or knee-joint problems. Don't land too high on the toes. Landing on the flat of the front of the foot will take the pressure off joints to some extent.
   
6. Do 10 exercises in a set, rest, and do a total of 3 sets.
   

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Weight Training for Longevity Stay Strong, Flexible and Functional as You Age

We all lose function as we age, especially as we move past 50. Muscle and strength, flexibility, aerobic (cardio) fitness, and even memory and brain function start to decline in various ways for all of us. It's called aging. But it need not be dramatic.
The reasons for this age-related decline are many, including genetics and lifestyle behaviors. Over time, muscle and brain cells may begin to reproduce less efficiently, and you may undergo rapid hormone changes as well.
For people concerned with living not only for a long time, but also for a strong time, the lifestyle factors that you can manipulate to sustain function into senior years are nutrition, physical activity, and active intellectual stimulation. It's also wise to avoid destructive habits like smoking, drugs and excessive alcohol consumption.

The Five Pillars of Wellness, Longevity and Life Extension

Living well into senior years is not just about lasting a long time; it's about having optimum function during those years. Here are the five pillars of wellness and function:

• Lean weight
• Strength and muscle
• Aerobic fitness
• Flexibility and balance
• Healthy eating and wellness

Physical Activity - Weights and Cardio

Doing both aerobic exercise and strength training will enhance muscle strength and improve blood flow to your muscles, heart, and lungs, resulting in superior fitness.
Exercise guidelines promote the minimum amount of exercise equivalents required for health. In summary, the guidelines are to do moderately intense cardio (such as fast walking) 30 minutes a day for 5 days a week, or vigorously intense cardio (such as jogging or running) 20 minutes a day for 3 days a week. In addition, it's recommended that you do 8 to 10 strength-training exercises, with 8 to 12 repetitions of each exercise, twice a week with at least two days break in between, plus flexibility and balance exercises 2-3 times a week.

A Basic Strength and Muscle Weight Training Program

It’s worth reading up on introductory weight training information before starting this program, or any program for that matter. These exercises use the standard free weights and equipment found in most gyms. All exercises can be done at home if you have the appropriate home gym equipment. A medical examination and clearance is wise if you've been sedentary for a lengthy period. Take care with injured or dysfunctional joints.
The basic program includes:

1. Warm up for 10 minutes with light aerobic exercise.
2. Squat (or leg press)
3. Bench press (or chest press)
4. Deadlift
5. Crunch
6. Seated cable row
7. Triceps pushdown
8. Lat pulldown
9. Overhead press
10. Biceps curl
11. Cool down, stretch

Healthy Eating -- Ensure Enough Protein and Antioxidants

Careless eating is something to guard against at any time, but it may be especially important in senior years. It's tempting to slap together a white bread sandwich, perhaps with jam or cheese, but it's important to include fruit, veggies, whole grains and quality low-fat protein in sufficient quantities.
Seniors doing weight training might require more protein than their sedentary colleagues. This is in line with sports nutrition recommendations to increase protein consumption a few points in strength-training athletes, particularly in the muscle-building phase of training.

Goals for Senior Weight Trainers

• Maintenance or enhancement of muscle mass
• Improvement in strength, balance and flexibility
• A lean body with minimal abdominal fat
• Enhanced insulin sensitivity
• Lowering of blood cholesterol, triglycerides and glucose, and an improvement in the good HDL cholesterol
• Maintenance of, or improvement in, bone density and strength

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How to Optimize Your Metabolism

For mostly personal reasons, it seems we all want a "fast metabolism." A fast metabolism allows us to eat a lot, perhaps anything we want, and lay on the couch all day and watch television and not put on any weight -- or at least that's what many people think.
And conversely, a slow metabolism condemns us to a life of inevitable and uncontrollable fatness. It's the slow metabolism that did it for sure -- and not how slothful we were. Wrong on both counts.

What is Metabolism?

Metabolism is the rate at which your body uses energy, mostly by "burning" fat and glucose. It's measured in calories, or more correctly, kilocalories. Theoretically, the more you can speed up this metabolic rate of energy expenditure, the more food energy you can eat and not get fat. Yet, it's not that simple. A person's metabolism is governed by a range of factors.

Factors that Affect Your Metabolic Rate

1. Body size. Larger people generally have higher metabolisms, especially if that extra size is mostly muscle. Even so, somewhat paradoxically, obese people have higher metabolisms because of the extra weight they need to move around.
2. Physical activity. The more energy you expend in movement, the more your metabolism is increased to adjust for this additional energy expenditure. Studies of non-exercise activity thermogenesis or NEAT shows that the more you move, the higher your metabolism. NEAT is the movement you do when you're not doing organized exercise -- gardening, housework, walking to shops etc. Conversely, the less you move, the more your metabolism slows down.
3. Gender. Men usually have higher metabolisms than women. This is most likely to do with leaner weight and higher levels of the male hormone testosterone.
4. Genes. The idea that you can be born with a high or low metabolism, or some other hereditary factor that predisposes you to obesity has some factual basis. In very rare cases, genetic disorders can result in obesity from a young age. Others may have a genetic tendency or predisposition to obesity that is influenced by lifestyle and environmental factors. Such people may have to take particular care with their nutrition and exercise, but for this group, obesity is not unavoidable.
5. Age. As we age, our metabolism slows down. This is partly to do with loss of muscle mass and declining hormone status. Exercising, especially with weight training in your exercise program, helps maintain muscle mass.
6. Temperature. When it's cold the body uses extra energy to maintain normal body temperature. Shivering is a part of this process.
7. Illness and anxiety. A fever will raise your metabolism by increasing body temperature, and so will being anxious or depressed as stress hormones boost your metabolism. Thyroid diseases and abnormalities theoretically can increase or decrease metabolism, but for the most part obesity is not caused by an underactive thyroid (hypothyroiditis) alone.

Best Strategies for Boosting Metabolism

As you can see, your metabolism is affected by a cluster of factors, not just your genes and heredity, and except for rare metabolic disorders, genetic influences are likely to account for no more than a few percent of difference in individual metabolism according to the weight loss expert, Tom Venuto. The bottom line here is that your obesity problem is just about always because you eat too much and move too little. However, you can boost your metabolism by following some proven practices.

• Include some exercise training at about 75% of heart rate maximum. This is usually regarded as moderate to high intensity and it's at about 7 out of 10 on the effort scale and involves harder breathing and some sweating. An example might be a circuit training program or a 20 to 30 minute run, depending on your fitness to exercise at this level. This higher intensity demands extra energy expenditure after exercise as your body recovers. This "afterburn" energy expenditure is called "excess post-exercise oxygen consumption" or EPOC.
• Do some solid weight training. Not only does weight training help you maintain muscle mass while you lose fat, it can produce EPOC and raise your metabolism -- but you have to work hard at it.
• Don't do crash diets. Although you need to cut your calorie intake when trying to lose weight, very-low-calorie diets will lower your metabolism and make it harder for you to reach a stable plateau.
• Don't rely on fat-burning foods. So-called fat-burning foods like chili peppers, green tea and coffee/caffeine may produce small increases in metabolism, but the effect is small. Don't rely on fat-burning supplements either; they don't work.

In summary, eat healthy, natural foods, cut the fat and sugar, and exercise powerfully to ramp up your metabolism for long-lasting weight control.
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Exercise and Depression (How to get up and get moving)

If you've ever experienced depression, you know how frustrating and, at times, debilitating it can be. It may make you so tired you don't want to get out of bed -- or so anxious you can't calm down. Whatever your symptoms are, it can be a challenge to pull yourself out of that dark hole. Seeing your doctor should be your first step in dealing with depression, of course, but there are other tools that can help. Exercise may be the last thing on your mind, but it's one thing that may give you immediate relief from depression.
Exercise and Depression
Depression is so common most of us have either experienced it or know more than one person who has. Medication and therapy are common treatments, but exercise is another tool that can bring relief. Study after study has shown that exercise can fight mild to moderate depression because it:

• Increases your sense of mastery, which helps if you don't feel in control of of your life
• Increases your energy
• Increases self-esteem
• Provides a distraction from your worries
• Improves your health and body, which can help lift your mood
• Helps you get rid of built-up stress and frustration
• Helps you sleep better, which can often be a problem when you're depressed

It may seem impossible to get moving when you feel depressed and you may wonder, why bother? One reason is that you can get some immediate relief, even if you can only manage 10 or 15 minutes of exercise. Some studies have shown that exercise can improve your mood for up to 12 hours. The question is, how can you overcome the inertia that often accompanies depression?
Keep It Simple
The problem with depression is that it drains your energy, making every task seem like a monumental effort. Part of moving past that draining fatigue is taking that first step, whether it's putting on your workout clothes or getting out the dog's leash for a walk. Keeping it simple and doable will make it easier to get started.

• Set simple goals. It doesn't take much exercise to lift your mood, so you don't have to train for a marathon. Set a goal to walk around the block. Promise yourself you'll walk around the block at least 3 times that day. The next day, do more. Try to improve just a little bit each day.
• Go easy on yourself. You might not be able to handle a lot of exercise, so try to feel good about what you can do. Whether you get out and work in the yard, take the dog for a walk or go up and down the stairs a few times, it all counts. Now is not the time to kick yourself.
• Do what you usually enjoy. When you're depressed, it's hard to enjoy anything, but think about what you normally like when you're not depressed. If yoga feels good to you, spend a few minutes going through a few simple poses. If you like fresh air, go for a walk or a bike ride. You may not enjoy it in the moment, but even a small change in your mood can make a difference.
• Make it social. Try to find a friend to walk with. Talking to people can help raise your energy and remind you that you're not alone.
• Go outside. Even a little sunshine can help boost your mood and remind you that there's a world out there. You can participate in it as much as you can handle.
• Work with your doctor. Be sure to talk to your doctor about your treatment options and your plans to exercise. He or she may be able to refer you to someone who can help you set up an exercise program.

Workouts for Depression
When it comes to managing depression, there are no right or wrong exercises. Higher intensity exercise, like jogging or aerobics, can help your body release feel-good hormones while lower intensity exercise, like yoga or Pilates, can help you relax and connect with your body. The following workouts offer a range of ideas to choose from, whether you need something relaxing or something a little more intense:

• Basic Exercise Ball Workout - This simple ball routine is a great way to get your energy flowing without overexerting yourself.
• 10-Minute Yoga - This simple yoga workout will leave you feeling refreshed and relaxed.
• Relaxing Stretch - This workout is perfect when you feel tight and need to release some tension.
• Beginner Intervals - A vigorous workout can help work off any anxiety and stress you're feeling.

Whatever you do, remember that you're not alone and that there is hope. Exercise is just one more tool to help with your moods and the sense of accomplishment can add a new dimension to your day--something you can be proud of and feel good about.

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Getting Motivated to Exercise

Getting motivated to exercise is always easy when you're planning it for the future. That early morning workout at the gym on Monday is just what you need to get back on track. You may even be excited about it...right up until the alarm goes off and you actually have to follow through. It's then you realize that all those things that motivated you a few days ago are suddenly nowhere to be found.
So, why does exercise seem great until we actually have to do it? If a lack of motivation is what's hampering you then maybe we need to figure out just what motivation is. Is it a feeling? An action? Or a little bit of both?
What Is Motivation?
Merriam-Webster's Collegiate Dictionary defines motivation as "that which gives purpose and direction to behavior." By that definition, we're looking for something to drive us to exercise, something to get us moving. So where does that 'something' come from? For some people, like athletes, it may come from the desire to compete and to win. For others, it may come from a desire to be healthy or live longer for their kids. For most, losing weight is often the goal. But is that enough to motivate us? Judging from our obesity problems, that would be a no.
The problem with motivation is that many of us believe it's something that will come to us if we wait long enough...that someday we'll wake up and finally want to exercise. Rather than believe in that fantasy, maybe we'd all be better off by realizing that motivation is something we create, not something we wait for.
Is it Possible to Get Excited About Exercise?
When do you get excited about exercise? For me, it's usually right after I've made the decision to do it at some future time. Just deciding to exercise makes me feel good...almost like I've already done something. The problem happens when it comes time to follow through and my motivation has suddenly disappeared. If that sounds like you, maybe it's time to focus your attention on what's important. Deciding to exercise is important, but it's what you do to follow through that really matters.
Redefining Motivation
I believe motivation comes from different places -- it's not based on how we feel or even something we have to wait around for. It's something we create for ourselves. Use the following elements to create your own motivation, and you'll find that exercising will be easier.
Goals
You already know that the first step in motivating yourself is having something to work for. It doesn't matter whether that's a weight loss goal or a goal to run a marathon -- anything that gives you reason to exercise will work. And don't think you have to set only one goal. You can set as many goals as you like, whenever you like. Set daily goals (I'll walk for 20 minutes today), weekly goals (I'll get a minimum of 3 workouts in), or even hourly goals (I'll get up every 45 minutes and walk around the building). Always having something to work for, big or small, is just one way to keep yourself going.
Preparation
Once you've decided to exercise, make it as easy as possible to follow through. That means having what you need and getting it all ready for your workouts -- pack your gym bag, prepare meals or snacks, and plan out what you'll do that day. I've skipped plenty of morning workouts because finding my running shoes turned out the be the equivalent of finding the lost city of Atlantis. I now park them right next to the bed, unlaced, so all I have to do is step into them and I'm ready to go. Find ways you can be ready for your workout well before it happens.
Discipline
Part of doing what we do each day has to do with routine and habits. If you can make exercise a habit, you're that much closer to making it easier to do. It helps to have a regular day and time you workout so that, once that time comes, you know it's time to get busy. You can also create a ritual around your workout to help you get ready. For example, if you're a morning exerciser, take a few minutes to stretch before you get started. Or, if it's cold, throw your clothes in the dryer before putting them on. Find ways to make your workout just another part of your life, like brushing your teeth.
Flexibility
Part of being able to stick to your routine is allowing some leeway. You may plan on jogging 5 miles, but there will come a day when you're too tired or you don't have the time. Most of us end up skipping our workouts rather than coming up with something else to do. Have a goal in mind, but be willing to change it if you find you're tired that day or you have to work late. Always have a backup plan -- if you find you have to work late, see if you can fit in a quick walk at lunch, or use your breaks for some stair walking. Everything counts!
Commitment
Being healthy isn't a decision you make once -- it's one you make every day. Recommitting to your goals is necessary to keep yourself on track. See if you can spend a few minutes each morning thinking or writing about what you want to accomplish that day and how you'll do it. Remind yourself of your goals and take some time to appreciate how far you've come in reaching them. Write down your goals and stick them on your desk or wall so you can see them. Do whatever you can to remind yourself of your commitment to exercise.
Having Fun
All those words I've just used (preparation, discipline, commitment) sound like the opposite of fun, don't they? If you're like me, you sometimes get tired of being so mature all the time -- of all the obligations and responsibilities you have. Exercise often sounds like just another duty. We forget that moving our bodies can actually be fun. Making time for unstructured, free-flowing movement can help you lighten up a little. I highly recommend taking a stroll, jumping in a big pile of leaves or challenging your loved on to a wrestling match.
Reward Yourself
For me, motivation happens almost instantly whenever I reward myself. It might be something small, like a leisurely trip to the bookstore, or something big, like a massage. Check out Spa Wish to purchase your own massage gift certificate -- but don't allow yourself to use it until you finish all of your workouts!
In thinking about it, I've found that what motivates me changes from day to day -- what got me moving today may not do a darned thing tomorrow. If that's true for you, that means digging deep to find that thing -- that thought, feeling, goal, reward -- that gets you moving. Make motivation easier by eliminating your excuses before they happen. But, most of all, realize that this motivation thing gets easier with practice. When you exercise consistently, you gradually fill your motivational stores as you understand what makes you tick and what gets you moving. The more you practice, the better you'll get. You'll realize your actions are what generates that feeling you've been searching for -- motivation.
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