Tag Archives: live a balanced life

Top 9 Exercise Excuses and How to Overcome Them

exerciseI don’t like to exercise. I will probably never truly enjoy exercising. However, I know that regular physical activity is an important part of living a balanced life. Exercise is good for the mind, body and soul.

I know that I should work out. I have discovered that the reasons we don’t exercise may not be what we really think. What is really preventing you from sticking to your exercise routine?

Here are the top 9 excuses why you don’t exercise and how you can overcome them:

“I’m not motivated.”
This is probably the most common excuse. Many of us think that lack of motivation is why we can’t stick to an exercise routine. If we wanted it enough, we would make it happen. However, that’s not true. If you wish you exercised more, then you are motivated to exercise. Something else is stopping you. It may be one of the excuses below.

“I don’t like going to the gym.”
Many of us are uncomfortable going to the gym and exercising in front of other people. There’s the show-offs, the machine-hoggers, and the grunters. It may be a matter of finding a gym that fits your needs and personality. You can also set up your own home gym and avoid the crowds, or exercise outside.

“It’s too time consuming.”
You may think you need to exercise for 30 or 45 minutes at a time to get any results. If you get hung up on a number, then you’ll feel like you failed if you don’t reach that goal. Maybe you’re only able to take a 10 minute walk at lunch. It counts! Then, you play soccer in the yard with the kids for 15 minutes in the evening. Maybe the next day you hit the treadmill for an hour. If you avoid putting expectations on your exercise, you will feel good every time you do something active.

“I look bad in exercise clothes.”
Even super-models have things they don’t like about their bodies. You may wish your belly didn’t bulge quite so much or worry about your upper arms flapping when you jog. You may have bad memories from gym class as a kid. We all have body issues. At some point, you have to own and be happy with what you have. The important thing is to be healthy and have the satisfaction of knowing that you’re taking care of your body.

“I don’t want to give up my free time.”
You may think you’re too busy to exercise. Or, you may feel that the time you spend exercising will take away from time you could spend doing things you enjoy. If you make exercise a priority, you can find a way to fit it into your life right now. If you wait for your schedule to open up, it will never happen.

“I am too out of shape.”
When you haven’t been exercising regularly, you know that it’s going to be difficult when you first start out. You’ll be out of breath, fatigued and sore the next day. Start out slow and work your way up. Set small goals for yourself and then create more challenging goals as things get easier.

“It costs too much.”
You can spend a lot of money on fitness. If you enlist a personal trainer, stock up on designer workout clothes or buy multiple exercise machines, it can add up. You can skip the expensive activities and stick to a budget.

“I’m not losing any weight.”
Achieving and maintaining a healthy weight is an important part of living a balanced life. However, if you’re only focused on weight loss, you may miss out on the other great benefits of exercising. Regular physical activity decreases your risk of many diseases, increases your life span, improves energy and helps you sleep. Focus on achieving fitness goals, such as jogging a mile or biking 5 miles.

“It hurts.”
Exercise can be uncomfortable when you start out or if you challenge yourself to step it up. However, exercise doesn’t have to be painful. Make sure you stretch before and after exercising. Warm up slowly and gradually increase your intensity over time. While a little soreness is okay, if you feel like you can’t breathe or become overly fatigued, slow down to a more comfortable pace.

I will probably always have a love / hate relationship with exercise. Yet, physical activity is key to creating a healthy lifestyle and achieving a more balanced life. The important thing is to find something you enjoy and keep moving!

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10 Ways to Become More Resilient

I have realized recently that to live a balanced life, you must be resilient. Why are some people able to bounce back easily from adversity or misfortune while others fall apart?

Developing resiliency is part of achieving a more balanced life. People with resilience have a greater sense of control over their lives. You will have a more optimistic outlook and be willing to take more risks. You will also find more meaning and joy in your life.

Here are 10 ways you can become more resilient and stay on the path to achieving a more balanced life:

Be flexible
Change is a part of living. You may find that certain goals no longer work because your situation or circumstances have changed. The ability to accept what you cannot control will allow you to focus on what you can do. Resilient people find ways to adjust their goals and adapt.

Find your purpose
Do things that bring meaning to your life. If you have a sense of purpose, you can find ways to stay on track and move toward your goals.

Take action
Think about what you can do to improve a situation and then do it. When you’re resilient, you work on solving problems rather than getting caught up in negativity. It’s also easy to simply detach and avoid a challenging situation rather than face it head on. Make a decision and take action to make it happen.

Learn from your mistakes
When you have a negative experience or something doesn’t go the way you expected, you should see it as an opportunity to learn something. Focus on the positive lessons you can take away from a challenging situation.

Take care of yourself
Part of being resilient is staying physically and mentally strong. It’s easier to face adversity when you’re feeling your best. Take care of yourself by exercising regularly, eating a balanced diet, getting enough sleep and managing stress.

Maintain a positive outlook
A positive outlook will make you much more resilient. Many of life’s problems are only temporary. Not to mention, that often adversity brings new opportunities. I have often looked back on what I thought was a bad situation only to find that it actually led to something better.

Have a sense of humor
Even in stressful times, it’s important to keep your sense of humor. You need to be able to laugh at yourself and find the humor even when times are tough. Laughing and smiling helps relieves stress and can put things into perspective for you.

Let go of tension
Find your own way to express your emotions and let go of stress. You may find that writing in a journal, meditating or doing creative tasks like sewing, scrapbooking, painting or baking helps you relax. Or, you may discover that physical activity helps you relieve tension, such as running, kickboxing or yoga.

Make connections
Good relationships with family members, friends and others can help you be more resilient. It’s nice to have people who will listen to you and help you with your problems. You also know that you have their support no matter what happens. In addition, you can be there for them when they need your support and guidance.

Believe in yourself
Be confident in your ability to solve your own problems. Recognize your personal strengths. Take pride in your abilities and what you’ve accomplished. By learning to trust yourself and your instincts, you can build even more resilience.

Resilient people acknowledge when things don’t go as planned, learn from their mistakes and then move forward. If things don’t go as planned, view it as an opportunity to take another path on the journey to a completely balanced life!

10 Ways to Improve Your Memory

notepad-1066735-mDo you lose track of your car keys? Walk into a room and have no idea why you’re there? Can’t remember the name of your child’s teacher?

I recently read that our modern lifestyle plays a significant role in contributing to our memory and brain function. Our exposure to toxins, chemicals, an unhealthy diet, poor sleep habits and stress can actually hinder our ability to remember.

A healthy lifestyle can support your brain health and even help your brain grow new neurons. This process is called neurogenesis.

By simply making healthier choices, here are 10 ways you can improve your memory:

Stay hydrated
Your brain is 75% water so even mild dehydration means that your brain tissues are shrinking, and you may experience mild loss of cognitive function. You may have heard, “Drink when you’re thirsty.” However, when you feel thirsty, you’re already becoming dehydrated. You should shoot for 8 glasses of water a day. Of course, if you exercise or work outside in hot weather, you should drink even more. Learn more about the benefits of drinking water.

Eat real food
I often cook from a box, package or can. Prepackaged foods almost always contain unhealthy ingredients that aren’t good for your brain. The best diet consists of real food. Unprocessed food helps you avoid those chemicals and toxins that can hinder your memory function. Artificial sweeteners and MSG are both known to adversely affect your brain health. Here are some tips for swapping junk food for healthy food.

Cut back on sugar
Brain cells use twice as much energy as other cells, and they get most of this energy from glucose. Your brain cells can’t store energy, so they need a steady supply of glucose. That means you should eat more sugar, right? No, the key part of the equation is a steady supply. Real sugar, including high fructose corn syrup and maple syrup, is hard on your brain and memory. They send your blood sugar levels on a roller coaster ride of spikes and dips. Too much refined sugar leads to poor memory formation, learning disorders and depression. It also impacts your attention span and mood. Here are more reasons to limit sugar.

Keep the fat
Many diets want you to cut out the fat. However, some fats are good for you. Not to mention, your brain is made mostly of fat. It needs healthy fats, such as the type you get from nuts, avocados, oily fish and olive oil. About 25% of your body’s cholesterol is found in the brain. Low fat diets have had a disastrous affect on our brains. We need good fats for overall health, as well as memory function.

Get more sleep
Sleep has so many health benefits. Getting the recommended 8 hours of sleep shouldn’t be considered sleeping in. You should strive to sleep 8 hours every night for your overall health and mental well-being. During sleep, your brain repairs itself, gets rid of toxins and consolidates memories. Lack of good sleep will impair your memory, creativity, judgment and attention span. Make sure you’re getting plenty of sleep.

Stop multitasking
We’ve written before that there is no such thing as multitasking. You are simply switching from one task to another. Trying to multitask may actually slow you down, make you more prone to errors and make you more forgetful. You need about 8 seconds to actually commit a piece of information to memory. So, if you’re talking on the phone while bringing in the groceries, you are more likely to forget where you laid down your car keys.

Stay active
Our bodies are meant to move, yet you may spend 10-12 hours a day sitting. All this sitting can lead to memory lapses, brain shrinkage and cognitive decline. Physical activity increases blood flow to your whole body, including your brain. Exercise also moves more oxygen and nutrients to your brain. Getting more physical activity can help keep your memory sharp. Here are more benefits of regular exercise.

Reduce stress
Prolonged stress leads to anxiety, depression, poor decisions, insomnia and memory loss. Too much of the stress hormone cortisol can lead to a surplus of free radicals. These free radicals can cause your brain to shrink by punching holes in the brain cell walls and causing them to rupture and die. The next time you’re getting stressed out, take a deep breath and remember that you’re killing brain cells. Here are some more ways to reduce stress.

Check your medicine cabinet
A number of medications can affect memory, including antihistamines, antidepressants, anti-anxiety drugs and sleep aids. Don’t stop taking any prescription medicines without talking to your doctor, but if you’re concerned about your memory function it may be something to bring up at your next visit.

Keep learning
People who are cognitively active will have better memory as they age. How do you keep your brain going strong? Stay engaged in the world. Play games that make you think. Do a crossword or Sudoku puzzle. Find ways to challenge your memory. For instance, if you meet someone new, make up a way to remember his or her name. Here are 16 Ways to Exercise Your Brain.

Your lifestyle and habits impact every part of your life, including your memory and brain function. A healthy, balanced lifestyle can improve your memory, mood and well-being. It’s just another reason to live a balanced life!