Most of us are creatures of habit. It is estimated that out of 11,000 signals we receive from our senses, our brain only consciously processes 40. Habits, good or bad, make you who you are.
Research shows that it takes 30 days to break a bad habit and/or get into a good habit. So if you've been thinking about excercising more, eating better, taking up meditation, whatever it is, it's time to create a 30 day action plan to reach your goals! Keep your goals specific (ie: don't eat late at night vs. eating better), realisitic (lose 15 lbs. this month vs. lose 100 pounds this month), and focus on one goal one month at a time. Before you know it, breaking one bad habit leads to better habits in other parts of your life.
So, you have a sweet tooth? Maybe you love munching on salty foods? The various kinds of foods that we crave and think about could mean that we have some emotions and feelings that we need to harness, understand, and control.
Meat: Could mean that you are angry.
Sweets: Might be a sign of depression
Ice Cream: Might mean that you are anxious
Salty Snacks: Could mean that you are stressed
Pasta: May signal loneliness or sexual frustration
Being in tune with yourself and your emotions is important. Make it a point to do at least 20 minutes of silent meditation per day. This helps us to pay attention to our mind-body, and be more in control of emotions and stressors that derail us from enjoying and getting the most fullfillment out of every day.
If you're stuck at your bodyweight or body fat percentage and want to break through to get better results try walking backwards on the treadmill. Yes, that's right...BACKWARDS. Start off slow, around 1-2 mph at a 2-3 incline setting and don't hold on to the rails.
It's been tossed around for years throughout the fitness industry, the notion that for every 3,500 calories you burn you'll lose a pound of fat. As a personal trainer, though, I often see people pushing through week after week of running, walking, lifting, whatever-workout designed specifically to reach that 3,500 calorie per week mark-only to weigh exactly the same when it's over. Argh, all that work and no results!
Weight Loss Products are the No. 1 type of consumer fraud in the United States. According to a report by the Federal Trade Commission, about 5 million Americans fall for these type of scams each year, some of them buying more than one item. The products include dietary supplements, nonprescription drugs, skin patches, creams, wraps, and even earrings (yes, there are earrings that are supposed to suppress appetite). The marketers typically promise substantial, rapid, no-effort weight loss without dieting or exercise....guaranteed. Why doesn't somebody stop them you ask? Because there is no official governing body over nutrtition supplements and products. That's right, it's a free for all and anybody can claim anything they want on nutirtion supplements and pills, no matter how untested or far fetched it is as long as they put the word "may" before their claims. For example; "This product may help you lose 10 pounds in one week".
Music therapy for promoting wellness has received increased attention over the last few years due to the rise in the practice of integrative medicine. Two types of music activities are used in music therapy for wellness...passive and active.
Passive music includes listening to music (any type that you like personally), vibroacoustic therapy, and meditation to music. It helps to increase the activity of helper T-cells and production of interleukin-I, both important indicators of immune system recovery. It stimulates activation of the cerebral cortex.
Active music making includes playing a musical instrument, singing, group drumming, and vocal toning. Active music making is in some ways seen as superior to passive music listening. Like passive music listening, active music making can powerfully influence people's thoughts and feelings. But it also expands mental abilities, provides physical and all-encompassing relief from daily stressors, and leads to positive self-esteem and good self-care.
Vocal toning involves using your voice to relieve stress in the body, resulting in emotional and physical well-being. Most people have a tone or small range of tones that are easy for them to sound. Typically a vowel sound, this tone is most effective when sounded in an enclosed space so that it can surround the "toner." Toning has been shown to relieve cold and flu symptoms, reduce swelling from burns and scratches, and even improving circulation.
Probably the most accessible active music making activity is drumming. It increases in the activity of cellular immune components responsible for seeking out and destroying cancer cells and viruses.
With the plethora of talented musicians in the NoHo Arts District..this is all music to my ears!!!
Lifestyle Fitness Coach