Just for the HEALTH of it!™

Week FIVE

We are over that half way HUMP!  Congratulations for not quitting and staying strong!  I cannot believe some of the results and the stories that I have heard.

Please send me your “testimonial” of the success you have had-whether it is weight loss, a habit change, an “ah ha” moment, something you have learned…people learn from the stories of others and remember!  25 bonus points in the end!!

Keep moving. Keep eating right.  Hopefully you have discovered some new tips and can incorporate them into your daily lifestyle.

Wall Sit

You think you are in shape until you try to sit on that invisible chair…?!!?  I can feel my muscles quivering and the heat/burn!  Woweee!!

I found the following article that listed TEN BENEFITS of wall sits…YES, 10!!

                      http://www.bodybuildingestore.com/10-benefits-of-wall-sit-exercises/

1. Strengthens Muscles-that’s why it hurts so much?! You are working the 2 muscle groups of the thighs-quadriceps and hamstrings.

2. Helps in Focusing-There are some elements of martial arts and yoga. In fact you almost need to focus on a particular spot on the wall to block out the burn occurring in your legs. It might even be beneficial to focus or distract your attention to how long you are doing it…brush your teeth, read a book, talk to a friend.

3. Increase Stamina-you gradually increase the amount of time you can hold that position.

4. Strong Thighs-As you increase your stamina, you will increase the strength of your thighs. Before you know it you will have firm solid thighs.

5. Flexible-wall sits are form of yoga-working muscle groups and promoting posture.

6. Concentration-focus on the abs and breathing. Make this a habit and before you know it you will master the art of concentration.

7. Balance-hold it still; don’t fall on the floor. You need to demonstrate good balance as you are working those muscles.

8. Reduce some stress-while you a focusing on muscle groups, breathing, that spot on the wall…you are blocking out everything else. Try playing some relaxing music and you are getting a few minutes of peace.

9. Tone your calves-you are holding the weight of your body so your calves are going to get a work out too.

10. Abs-Don’t slouch. Tighten your abs as you sit. You will notice strengthen in your abs in just a weeks’ time!

So find a WALL and SIT!  No need to find any equipment-takes just a few minutes!  You can do it!!

Sugar & White Flour...what's the BIG DEAL?

Well.  Let’s just say that SUGAR is in almost everything making consumption of the stuff WAY TOO MUCH for us!  I recently watch the documentary “FED UP” that talked about how it is hidden in a lot of our foods and drinks and it is MORE ADDICTIVE than cocaine! 

Check out this article related to sugar…really eye opening!
          http://www.chicagotribune.com/lifestyles/health/chi-brain-on-sugar-20150228-story.html

 White Flour?  Let’s just say-no nutrition-no fiber-heavily processed.  

Here is a great article to sum up what white flour is (or is NOT).
                 http://www.globalhealingcenter.com/natural-health/how-unhealthy-is-white-flour/

Gratitude

“Give thanks for a little and you will find a lot”
                                                                 ~Hausa Proverb

We spend our days being so busy...sometimes we experience so many stressful moments it’s hard to believe we don’t CRACK!  But if you take just a few moments to jot down some GOOD things from the day, it puts things in perspective and you realize that things aren’t all that bad!

You do this for several days and you will realize there is a whole lot of good going on…

Forbes discussed scientific benefits:

1. Gratitude opens the door to more relationships. Not only does saying “thank you” constitute good manners, but showing appreciation can help you win new friends, according to a 2104 study published in Emotion. The study found that thanking a new acquaintance makes them more likely to seek an ongoing relationship. So whether you thank a stranger for holding the door or you send a quick thank-you note to that co-worker who helped you with a project, acknowledging other people’s contributions can lead to new opportunities.
2. Gratitude improves physical health. Grateful people experience fewer aches and pains and they report feeling healthier than other people, according to a 2012 study published in Personality and Individual Differences. Not surprisingly, grateful people are also more likely to take care of their health.  They exercise more often and are more likely to attend regular check-ups with their doctors, which is likely to contribute to further longevity.
3. Gratitude improves psychological health. Gratitude reduces a multitude of toxic emotions, ranging from envy and resentment to frustration and regret. Robert A. Emmons, Ph.D., a leading gratitude researcher, has conducted multiple studies on the link between gratitude and well-being. His research confirms that gratitude effectively increases happiness and reduces depression.
4. Gratitude enhances empathy and reduces aggression. Grateful people are more likely to behave in a pro social manner, even when others behave less kind, according to a 2012 study by the University of Kentucky. Study participants who ranked higher on gratitude scales were less likely to retaliate against others, even when given negative feedback. They experienced more sensitivity and empathy toward other people and a decreased desire to seek revenge.
5. Grateful people sleep better. Writing in a gratitude journal improves sleep, according to a 2011 study published in Applied Psychology: Health and Well-Being. Spend just 15 minutes jotting down a few grateful sentiments before bed, and you may sleep better and longer.
6. Gratitude improves self-esteem. A 2014 study published in the Journal of Applied Sport Psychology found that gratitude increased athlete’s self-esteem, which is an essential component to optimal performance. Other studies have shown that gratitude reduces social comparisons. Rather than becoming resentful toward people who have more money or better jobs – which is a major factor in reduced self-esteem- grateful people are able to appreciate other people’s accomplishments.
7. Gratitude increases mental strength. For years, research has shown gratitude not only reduces stress, but it may also play a major role in overcoming trauma.  A 2006 study published in Behavior Research and Therapy found that Vietnam War Veterans with higher levels of gratitude experienced lower rates of Post-Traumatic Stress Disorder.  A 2003 study published in the Journal of Personality and Social Psychology found that gratitude was a major contributor to resilience following the terrorist attacks on September 11.  Recognizing all you have to be thankful for – even during the worst times of your life – fosters resilience.

We all have the ability and opportunity to cultivate gratitude. Simply take a few moments to focus on all that you have – rather than complain about all the things you think you deserve.  Developing an “attitude of gratitude” is one of the simplest ways to improve your satisfaction with life.

1. Amy Morin is a psychotherapist and the author of 13 Things Mentally Strong People Don’t Do.
2. http://www.forbes.com/sites/chrismyers/2016/03/01/competition/#567583f86800

I was surprised by ALL of this!!  What more could you ask for?? This only takes a few minutes

BONUS!! Do an ACT of KINDNESS!!  Would love to hear what you are doing!! Share on FACEBOOK or send me a NOTE!  These stories always WARM my heart!