Showing posts with label Health. Show all posts
Showing posts with label Health. Show all posts

Tuesday, November 30, 2021

The Benefits Of Bodyblade For Health And Fitness Reviewed

bodyblade for exercise


I originally bought the Bodyblade piece of exercise equipment for my husband.

He was keen to get fitter but doesn't want to go to a gym and needs something he can pick up and work on quickly whenever he feels like it.

I was thrilled when my husband took to using it right away! It is always nice when a gift is well received.

The Bodyblade is very convenient. In our experience, it takes a few minutes to get used to the actions required and the different exercises were not difficult to learn.


bodyblade propped against brick wall


What Is The Bodyblade? 

The Classic Bodyblade we have is a long flexible rounded edged blade about four foot long and a few inches wide. It is made of a sturdy, firm yet comfortable material that is easy to hold. It consists of a section in the middle that is slightly thicker for your hands to hold onto and is essentially a long flexible strong blade. 

It arrived quite quickly and really almost as soon as you get it out of the packaging you can start using it. There was no complicated assembly to frustrate us. Just unpack it and get going!

I would recommend that you read the instructions and watch the instructional DVD of course, but it is easy to follow the instructions and simple to use.

Do consult with your healthcare provider if you have any health issues, are pregnant or have not exercised in a long time before using any exercise equipment.

Bodyblade was created by Bruce Hymanson, a Californian physiotherapist. It was designed to help build strength, balance and stabilisation and has many benefits. 


Here is a short YouTube Video by Bruce Hymanson explaining how this piece of exercise equipment works.

Bodyblade How It Works 


 Starting The Bodyblade Exercises

As we both have some health issues we started slow and very gentle with this exercise, which we found was perfectly possible to do.

As you are driving the speed and mobility of the blade it is very much under your control. You are in complete control of the intensity of the exercise using a push-pull movement with your hands. We found it best to be standing with feet about shoulder-width apart and knees softly bent standing on a flat stable surface. 

We started doing the exercises for just one exercise per minute and built up very slowly until doing several exercises in one session. At first, we found it better to learn and do the exercises standing still. 

As I have back issues that can be aggravated by new exercises I never attempt to do all the exercises in one go, I always split them up over the course of a week. I do need to avoid some advanced exercises or reduce the intensity of some of them.

Hubby tends to pick it up and do the exercises whenever he feels like it, sometimes for a few minutes, other times for a longer exercise session. We both feel like we have had a good safe workout from it.

In fact, I believe it suits very gentle workouts and would suit a more demanding workout. You can of course combine it with other types of exercise. Most of all the exercises are quite fun and not too difficult to learn. Start with the basics and get the technique right, then you can gradually progress working to your tolerance and fitness level. 


bodyblade held by man for demonstration of use


Learning How To Use The Bodyblade

With the Bodyblade kit I bought, there is a DVD and a wall chart for you to learn the technique and exercises. If you are a beginner I would advise you to buy a Bodyblade with these extra essentials so that you can learn and know what you are doing. 

I do think it is worthwhile watching the videos and looking over the wall chart before you start using the Bodyblade. That way you will understand the technique and what all the different exercises can do for you.

It is so easy to fit in a few minutes of exercise whenever you have time.

bodyblade exercise equipment

Getting Used To The Rythmn Of the Bodyblade

This is the grip and push-pull technique that you really need to master to get benefits from the Bodyblade. Some people seem to get it quickly while others take longer, but do take time to master the technique. 

If you don't get it within a few minutes this can be a little frustrating. However do not give up as it can be learned, just needs time in some cases. There are also YouTube Videos by the inventor to help us learn.

It is best to spend a little time getting the rhythm and technique good first. You do need to hold the center of the blade very gently. You do not need to grip hard, in fact, the softer and more gentle your grip the better. Then it is simply mastering the push-pull action.

We found it easier to learn the technique while holding the blade in front of the body with both hands first, then graduate onto holding the blade above your head, behind your back and so on. Then progress on to holding the blade with one hand for the side exercises. 

You can feel when you get it right and once into the rhythm it does feel natural. Once you master the technique it seems to stay. Then you can build up the time and variety of exercises.


bodyblade held in front of wood fence

Which Parts Of The Body Does BodyBlade Target?

I thought initially that it would be only my arms that would get the training, but after using it I find that I can also feel it most in my quadriceps and core abdominals too. It is great to feel that you have had a workout in a very short space of time.

We found it best when starting out to split up the workouts into short sessions but you will know what is right for you and your fitness levels. 

As you continue to use it you can see and feel toning and firming of the muscles.


Watch this YouTube Video by Bruce Hymanson to see the 12 minute BodyBlade Super Six workout -the six basic exercises targeting many parts of the body, as well as a reasonable cardio workout.


What To Wear When Exercising With BodyBlade

You can exercise in full gym gear if you want but equally we often just do a few minutes in whatever we are wearing.

We usually exercise with the Bodyblade in a T-shirt, joggers and trainers. Really as long as you can easily and freely move and put your arms side to side and above your head, whatever you are wearing is OK. 

I would advise comfortable flat proper exercise shoes though as you need to maintain good posture. I wouldn't try it wearing restrictive clothing or high heels!


Storing The Bodyblade 

The Bodyblade does not weigh much and is so easy to store, it takes up very little room. We just prop it up against a wall and you hardly notice it is there.

Most exercise equipment takes up so much space and some are complicated to set up, but this is hardly noticeable in our home. You could easily store this even if you are short on space, you just need enough room for an item about a couple of inches wide and four foot high. 

The ideal piece of exercise equipment is one that is easy to store and easy to use. Anything complicated or cumbersome to set up does put off a lot of us bothering. The Bodyblade is perfect for ease of storage and use. 


bodyblade propped against wood fence


Is Bodyblade A Fun Exercise?

What is a fun exercise is very subjective of course. However, I do not find it boring. It does not seem to be necessary to do long complicated workouts to get some benefit. Equally, if you are already fit you can move on to relevant more advanced exercises. 

You can do twelve or twenty-minute exercises or you can split those up into shorter more manageable blocks if that is better for you. I do prefer to use it while following a Video as I find it more fun that way. 

There are many videos targetting areas of the body and increasing in difficulty and intensity. 


Here is a slightly more demanding 22 minute BodyBlade Power 10 workout by Bruce Hymanson on YouTube. You will see how you can incorporate more cardio into the workout once you have mastered the basics. 


My husband got the Bodyblade rhythm and technique very quickly and really enjoys it.  

I tend to use it for a session once or twice a week.  It is one of the quickest forms of exercise to do as there is no setup or preparation of equipment and is especially useful when I am short on time but want to do something good for myself, even if I don't feel like exercising. 

We can use it in any room we choose or even outdoors when it's warm.

There are quite a few Bodyblade videos you can buy or watch on YouTube free which are a fun way to exercise along with others and to supplement and advance the exercises you can do. So this is also an exercise that can grow with you.  

You do have to concentrate so time passes very fast and then you are done!



Is It Worth Buying The Bodyblade? 

Overall for us, it has been an excellent purchase.

We can both use it as often as we like at any time of day, It is very sturdy, stores easily is very quiet to use and is effective.

As there is really nothing to break or get damaged I can see us having it for many, many years so certainly very cost-effective.

There is also no driving to the gym or setting up any equipment. As it is so light and so easily stored you could take it many places with you if you want to exercise while on holiday or visiting family and friends.

If you would like a piece of exercise equipment you can use anytime at home, that is easily and unobtrusively stored, relatively easy to master, can be built up from beginner to more demanding workouts, is long-lasting and relatively inexpensive you may like to consider the Bodyblade. 


More Health And Fitness Reviews:-

The Benefits Of Using A Rebounder For Health And Fitness

Health Reviews By Contributors On Review This Reviews








Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


Sunday, November 7, 2021

Do You Ever Feel Indifferent About Things In Your Life - A Personal Diary Entry

A Personal Diary Entry - Do You Ever Feel Indifferent?

How do you handle the feeling of indifference? 

I'm even reluctant to write about this mood!

Why am I reluctant to write about it? Apparently, I've heard and read that indifference is one of the least attractive and least productive emotions.

The Dictionary Definition of Indifference: "Lack of interest, concern, or sympathy"

In no-way do I feel a lack of sympathy for others when I'm feeling indifferent! (just wanted to put that out there)

Indifference About A Day, A Direction, Feeling a Lack of Control - That's The Indifference I'm Speaking About

Some days, not often, but a little more often lately, I feel a complete lack of control.

I know, I know, I know .... you're about to tell me that's a good thing.

Well, I agree; at times, that can undoubtedly be a good thing.

However, this lack of control brings out that dreaded word and feeling, "whatever." 

The Not-Knowing is Suppose to Be a Good Thing, Right?

Do you think, lack of control and not knowing what's ahead is a good thing? Do you accept those moments in your life for what they are ... hopefully a temporary blip?

For me, it seems when things are somewhat overwhelming and a bit out of control, I get a little bit "indifferent." I get a sort of "so what" "whatever" feeling. I honestly despise that feeling. In my opinion, a lack of concern about a situation is unproductive.

Could it be a survival mechanism? Nah, I just think it's a newer feeling for me, and I have to learn to process it because I've rarely felt this way about life.

Since I'm solution-oriented, feeling "blah-what-ever" about a life issue annoys me further! I prefer to move forward and resolve matters ... not wallow in "whatevers."

The good thing about not knowing the answers and the resulting indifference is being forced to practice patience and accept that I can't control everything.  Things have to resolve themselves in their own good time.

Two Things We Cannot Change: Natural Law and Other People

Most of us who have lived long enough already know and understand that we cannot change others. Goodness knows it took me into my thirties (a long time ago) to figure that one out.

However, I must ensure I don't get too indifferent about situations I cannot change or control lately. I'm not a heartless person and never want that unkind trait to infect my persona. It won't, but holy-hannah feeling indifferent really does suck! 

What Do You Do to Cope With and Manage Your Feelings?

My entire life, I've written poetry. I recently published 50 years of poems on Amazon. I've been writing poems since I was 8 years old and decided it was time to assemble a book.

To cope, do you write? Read? Exercise? Sleep? Sing? Dance? Travel? 

So today, I'm feeling indifferent (blah); this too shall pass.

Oh, by the way, what I've been doing to combat this unproductive feeling? Binge-watching Prime and Netflix series. Yah, I know, everything in moderation :)

Additional Personal Diary Entries:

Do You Have Any Regrets in Life?

Everything Will Be OK?

How to Accept Change in Life

10 Ways to Be Happy Even When Life Sucks

Ten Ways to Handle Stress and Anger





Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


Sunday, October 31, 2021

Do You Have Any Regrets in Life? - A Personal Diary Entry

 

Do You Have Any Regrets in Life? A Personal Diary Entry

Here on ReviewThisReviews, I've made several personal diary entries. My latest entry was "Everything Will Be OK." Today I'm wondering whether you have regrets in life?

I'll Go First - Do I Have Any Regrets in Life?

Yes. I have regrets. Inside, I'm a happy person; no matter the obstacles I've faced, I have been able to maintain a peaceful soul. I've had to deal with being let down multiple times by someone close to me. It hasn't been easy. I'm not one to whine, so I hope this doesn't come across as whining - I don't mean to sound like a whiner. I accept full responsibility for where I am in life. Every decision has led me here, so I'm equally responsible for the good and the bad.

There have been good days and bad days in my life - just like everyone else on earth - however, I've tolerated a lot in my life. I've been disappointed and treated without regard at times. I've gotten through it, and I've held onto myself through the drama and disrespect.

The way I've gotten through my hurt is to not become that which I rail against. Fortunately, I'm not a vengeful person or one who seeks revenge. Thank goodness for that! I know a few vindictive people, and I honestly believe that's an unhealthy way to live. However, who am I to judge. For me, I need to get as far away in behavior from the behavior that hurt me. I don't want to become that person who intentionally hurts others out of revenge.

A friend of mine once relayed this quote to me, "hurt people, hurt people." That's not who I want to be. That's not who I am.

So What Do I Do With This Regret? - What Do You Do With Yours, If You Have Any?

To say I don't struggle with it would be a lie. However, I turn the pain and the regret into something constructive. I focus on the good, and I focus on love. I know this sounds too simple, but for now, that's what I do. 

We can't fix other people. They have to step up. What I've learned over the years is that I can't make that happen - the person who does the hurting has to take responsibility and, God willing, change. I'm at the point where I don't expect change and don't try to make it happen. I work on myself and send love.

If I Could Go Back in Time and Change My Destiny, Would I? Would You?

I don't know. Part of me says yes I would, then another part of me reflects on who I have become "inside," and I'm really very proud of the person I am today; strong, tenacious, forgiving, filled with love despite the hurt, compassionate, tolerate and I like to think that I'm kind. Sorry, I don't mean to toot my own horn, lol - I'm just expressing what all this pain has taught me. So I'm not sure about whether I would change my stars. Some days it's a blatant yes, but for the most part, I'm not sure.

How about you?

I've written poetry for over 50 years and put my life out there for everyone to read. My book, We Will Have Morning Smiles,  is available on Amazon. I started to write at eight years old and continued through my entire life. The writing process, as those of you who write know, is therapeutic. My whole life is on display, via poems, in that book.

Here's a video poem that reflects one of the poems in my book - I think this one speaks to the topic of this article. If you're reading this via mobile, you can see it here.

Remember Who I Am - A Video Poem




In the end, I hope for the best, plan for the worst, but always hold onto who I am and keep my heart filled with love. How about you?



Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


Saturday, October 30, 2021

Reviewing The Fun of Stretched Canvases

Do you remember the fun you had as a child when you got given a new colouring in book?  I'm sure that is part of the appeal of colouring in books for adults.  The other part is that colouring in can be a fun way to alleviate stress.

Stretched canvases for colouring in
Image by Lou16, created on Canva

Our state called a snap 3-day lockdown a couple of months ago and I was in a local discount store on that day looking for something when I noticed the printed stretched canvases waiting to be coloured in.  The next thing you know they were in my shopping basket along with some felt tip pens.

As it happens the lockdown wasn't extended past the three days so I didn't need to have lots of things to keep me busy.   The 3 days were long enough for me to find that I really enjoyed the colouring in.   

As it happened a few things happened in the following week that I found very frustrating and that is when I discovered that colouring in was very calming for me.   I started to spend a few minutes every day doing a little colouring in.   For me, I felt it was like other's feel when practicing meditation (my mind doesn't like to quiet itself during meditation, but it does during colouring!).

I started to do a little colouring in every day and I really enjoyed it.  Unfortunately, I can't find the exact canvases that I did online.   I went back to the store where I got my two canvases and the remaining ones are clearly designed for children and I found the same lack of printed canvases for adults when I looked online.

Feeling a little frustrated that perhaps my colouring in activities was going to have to change to a book or be replaced by something else I discovered another option in an unusual place - Facebook!

As I'm sure you're aware there are groups for just about anything on Facebook and I belong to quite a few of them.  One group that I belong to is dedicated to a popular store here in Australia and in this group, I came across a really cool idea.

This store sells amazing black and white printed canvases with images like koalas, kookaburras, zebras, elephants and more.   One day a lady in the group showed off one of the black and white koala canvases - she had coloured in the background and added some details.   It was amazing.

This thread soon exploded with a plethora of images from different people across the country who had taken these prints and added colour - sometimes colouring in the images, sometimes just the background.   Basically, adult colouring in just turned into designer art pieces for the home!

Allowing a little creativity into your life is a great way of balancing out the stresses in the world while having fun and I think colouring in is a great way of doing this.

Of course, if you don't feel up to tackling an entire canvas by yourself you could always look at one of the amazing colouring books for adults that are available.





Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


Sunday, September 26, 2021

Everything Will Be OK - A Personal Diary Entry

 

Everything Will Be OK

One of my favorite personal affirmations to pass along to friends and family in their hour of need is, "everything will be OK."

Let's Review the Phrase "Everything Will Be OK" or Just "OK"

The word "OK" can be magnificently soothing. If you haven't tested out that theory with text messages, give it a try.

Not long ago, I discovered that receiving the "OK" response to a text I've sent to family or friends, especially a lengthier text, is absolutely calming and instantly soothing. How about you?

Why the Words OK are Soothing

Here's my conclusion about this: We live in a world of constant information, turmoil, debates, disagreements, and multiple stresses - and when someone responds back to us with the simple words "OK," we're lifted away from the edge for that moment.

When my kids respond to my texts or verbal requests with "OK," I'm immediately disarmed and relieved. I am keenly aware of being "yessed," so I'm not speaking about that baloney. A sincere "OK," acknowledging that you've been heard, and there's actual consensus, is what I'm referencing - wow! Isn't that nice?

I Like to Hand Out OKs

Whenever possible, I respond with "OK" or the more detailed version, "everything will be OK." Since discovering what these responses do for me, I seek out as many honest moments as possible to say "OK" to others. It's such a gift.

I'll respond with OK to the most mundane things whenever I get the chance. Try it. Here's an example, "mom, I'll be late for dinner" - my response 'OK.' Just a simple 'OK' is what I'll use whenever possible. Here's another boring example, "hun, I'll be home shortly, can you be in the driveway to help me unload the groceries?" my hubby's response, "OK." I can't express how much I appreciate that short, agreeable text!

Our lives are filled with so much emotion that often, telephone conversations go off into unrelated tangents. A simple response and truthful acknowledgment of "OK" via text is the next best thing to therapy, in my personal opinion! Just kidding about the therapy part, but it does help! That's how much I appreciate it and love to hand out an OK as much as receive one.

Currently, my friend is going through a traumatic life event, and I've said "everything will be ok" to her multiple times. She needed to hear the sheer possibility of it all -  I could honestly say this phrase because it is legitimately what I believe. 

Is the Self-Fulfiling Prophecy at Work?

There's no doubt; what we believe is our truth. As that quote goes, whether you think you can or think you can't, you're right.

Since my truth is that everything will be OK, I'm sure I'm subconsciously taking steps to ensure it happens. Whether the issue is something involving life and death, or personal strife, I absolutely believe that in the end, "everything will be OK." 

At the moment, I have mountains going on in my life. My mom is dangerously unwell, another friend's husband almost died in a vehicle accident, and I have other personal issues I'm sorting through. However, I still believe everything will be OK.

Will I cry? Is it stressful? Am I overwhelmed at times? Yes, to all. 

BUT in my soul, there's an untouchable place, a place that only belongs to me and my higher power. For respite, I retreat there. I know to my core that everything will be OK. This truth shapes my life.

I'm not sure where all this hope inside of me comes from, but it lives - it's a real thing.

Here's a poem I penned decades ago about holding onto inner peace, that place that belongs only to you and your higher power, no matter the storms.

Take Me To Your Beautiful
50 Years of Poems By Barbara Tremblay Cipak Available on Amazon



Additional Diary Entries:





Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


Sunday, August 29, 2021

10 Ways To Be Happy Even When Life is a Bucket of Lemons

 

What? You Can Choose Happiness?

Can you force yourself to be happy? Is that even possible? 

We've seen it written all over the internet, "happiness is a choice."

Is Happiness a Choice?

I think it is a choice. Stress, problems, situations, difficulties ... let's face it; we will ALWAYS have those to deal with.

So, where does the choice come in? 

For me, it's deciding that no matter what living nightmare is going in my world, I'll find a way and moments to speak positively or to simply remember to speak with a smile on my face.

Just because I'm writing an article on "Ways to be Happy" does not mean my life is perfect. Far, far from it! I have issues coming at me daily, but I refuse to be sucked into the pits of  dark energy, or as some see it, "hell."

Ten Personal Ways to Be Happy:

1.  Wear Happiness and Hope

I'm speaking literally right now, wear a piece of clothing or jewelry that says "Happy" or "Hope" on it. You don't have to wear it every day, but on the days you feel you need a pick-me-up, dress up with happiness and hope. Check out what I'm wearing today. My Hope necklace was a gift from a friend. The word hope is my personal word. What's a personal word? It's your go-to repetitive word you call upon to clear your mind. To yourself, repeat your word over and over until you've forgotten what you wanted to forget!

Wearing "Happy" and "Hope"

2. Move Your Body

For those who have health issues, moving can be a serious problem. The good news is that you don't have to head to a gym to get moving! Do anything that involves movement! Housework, cooking, stretches, or, if you can, go for a walk or bike ride. Personally, I work and move at the same time using the Cubii, which I highly recommend. It's under my desk, and I can't say enough positive things about it. I do office work and get a workout at the same time. Pedaling while working is a wonderful stress reliever.

3. Help Other People

I know what you're thinking! Girl, how can I focus on other people when my life is all-consuming? Guess what, force yourself to do it. If talking, texting, or going out with a friend isn't possible, simply pray for them. No matter your belief system, there's nothing wrong with focusing your giving energy on the people in your life.

I do this all the time. I go on prayer bike rides (that's what I call them). I get physical and spiritual exercise all at the same time. I spend a good forty minutes praying for each person in my life. The prayers are specific to their needs. It clears my head, and although I'll never really know if I've helped them in any way, I begin to feel like a whole person again who holds onto love when all else fails.

4. Laugh

A lot of people do this. One of my sons is particularly hilarious, and he does a comedy skit for me almost every day, and he makes my day and changes my mental state every single time. I told him, "if I'm ever in a coma, come in the room and do these skits, and I'll absolutely wake up!" If you don't have a comedian in the family, watch comedians on YouTube. Here, go watch Sebastian Maniscalco; he's frigging hysterical. My funny son has his routines down!

5. Dance, Yah, Dance

Put on some music and dance, by yourself or with someone in the house! Be spontaneous and just do it. Especially if your head is filled with all kinds of non-productive trash. Physical activity helps the body to clear the mind. 

6. Remember About 85% of the Things People Worry About Never Happen

Don't believe me? Here's an article featured on NBC News that talks about how to manage our worry gene. Worrying about things that haven't happened is a particular waste of energy. At first, it's difficult to turn off the worry bug in your head; however, think about all the things you've worried about that never happened! Energy is energy, and worry energy is still energy. Change your vibration using any method you can to refocus your magnetic field on something constructive and positive.

8. Tackle a Personal Project

Taking on a creative project is an ideal way to redirect your energy. Write, knit, draw, paint, or start a DIY home or garden design. Consume your mind with something you are personally vested in. It doesn't have to be something extravagant. Just do it! 

9. Socially Support Your Friends Online

Most of us know of people working a small online businesses. When you're not sure what to do for yourself, that's a good time to start doing for other people. Go visit their web pages or product pages, and share their work and ideas. Take the focus off of yourself and just give of yourself for the benefit of others. It's difficult for many people right now, so I like to help my friends out - it takes me out of my own head, and yes, it makes me happy.

10. Dress for the Day

Working from home or not working at all can drag us into track-suit hell. Make an effort to clean your room every single day. Get dressed into something nice and clean yourself up. Start your day with intention!

Here's an Inspirational Video about Love and Light I Created - I Hope you enjoy it <3 - If Viewing Via Mobile, the Video is Here







Note: The author may receive a commission from purchases made using links found in this article. “As an Amazon Associate, Ebay (EPN) and/or Esty (Awin) Affiliate, I (we) earn from qualifying purchases.”


Sunday, August 22, 2021

My Top Ten Ways to Manage Stress and Anger

A Personal Review of Ten Ways to Manage Stress and Anger

Unfortunately, nobody gets to live a stress-free life.

Personally speaking, life has handed me buckets of stress. Keeping myself centered has been an active, neverending exercise.

My Top Ten Ways to Manage Stress & Anger

1. Deep Breathing - One of My Personal Faves

What's great about this technique is, you can do it anywhere. If you're out-and-about and are dealing with a difficult situation or even have a stressful thought, start taking those slow deep breaths. I like to do this to the count of six; count slowly to six as you breathe in and slowly to six as you breathe out.


2. Step Away From the Situation

If you're able to physically remove yourself from a stressful situation, then do it. Take a short walk or remove yourself from the space where the problem or stress persists. If you have to be around the person, or problem, revert to quiet deep breathing exercises. Just focus on your breath so that you're not consumed with negative thoughts. Ultimately walking away, and deep breathing provides you with a distraction. 

The "twenty-four hour rule" is a calming method used in sports with parents. Give it twenty-four hours before you complain to the coach about a matter pertaining to your child. Time offers perspective. It's a terrific technique for all aspects of life.


3. Body Movement - One of My Personal Faves

For me, this one works best most of the time. I need to burn off my stress, which normally involves a bike ride or pedaling like a maniac on the Cubii, conveniently located under my desk. By the way, if you haven't heard of the Cubii, I highly recommend it.


4. Distraction

This one works well for a friend of mine. She's able to perform a task, read, or watch a movie to get her mind off a stressful situation. For me, this doesn't work. However, if you're able to free your mind of a problem using a movie or book as a distraction, go for it!


5. Pray for Other People - One of My Personal Faves

I use this one most of the time. Even though I'm in a stressful situation, I pray for others, and I pray continuously. I go through each person individually, asking for specific things about their life and their needs. By taking the focus off of myself, I find peace and a bit more understanding. 


6. Listen to Music or Motivational Videos or Audio Books

Play positive music or messages. Use headphones to block out the rest of the world. The negativity surrounding us can be overwhelming, never mind adding a stressful moment or event to the mix! Battle that with positive words. Fight the dark energy with light energy.


7. Take Stock of Your Own Mistakes and Faults

I do practice this one. When I'm upset with another person, I actively remember my own mistakes throughout life, and remind myself of my flaws. I try very hard not to give myself anger-freebies and actively reflect upon the mistakes I've made throughout life. When I think about my faults, I have kinder thoughts about the person I'm upset with.


8. Put the Problem in Perspective

Most of us tend to blow up an issue into tangents when pissed off with another person. We start thinking about every other little thing the person did as well as the immediate issue. I think women tend to do this more? When I'm upset about one particular issue, after fuming for a bit, I remember to focus on the issue that needs tending; not a lifetime of issues. Even if other matters have been brushed under the table for a future date to solve, I try to remember to focus on the issue at hand. Not easy.


9. It's O.K. To Be Mad for a While

Allow yourself the time you need to get past the anger stage. You have a right to go through this step! When I'm stressed or upset, especially if it involves another person, I let myself feel those emotions so that I can get past them. When I'm ready, I practice many of the tips I featured above; deep breathing, prayer, music, and so on.


10. When Possible Seek a Solution

Not all problems have a solution, but some do. When you've regrouped and you're past the anger stage, begin the solution process. Unfortunately, only you know what that is. I use this one measure as a guide; if the solution is mutual it's potentially a good start.

Bonus Tip Number 11If you are wrong, apologize. 

Disclaimer: I'm not a doctor. This isn't professional medical advice. Like most moms, I'm just a mother and grandmother with life experience, sharing my personal tips and discoveries. 




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Wednesday, June 2, 2021

The Best Advice to Maintain Your Keto Diet Weight Loss

Losing weight is a piece of cake (so to speak) compared to keeping those pounds from coming back. If you are following a mostly clean ketogenic weight loss diet for an extended period, figuring out how to maintain your successes after you reach your target weight can be even more challenging.

This time last year, after celebrating the one-year anniversary of the start of my successful keto diet weight loss journey, I shared my best advice for preparing to succeed on a keto diet

Last week marked my second keto-versary, In honor of this important milestone in my transformational journey toward better health and wellbeing, I am sharing what I’ve learned during the past year about how to maintain the significant weight loss I achieved on a ketogenic diet.

image collage of woman at different weights between 2017 and 2020

The Best Tips to Maintain Your Keto Diet Weight Loss Success

In part one of my post about preparing to succeed on a keto diet, I shared my belief that there is no “one-size-fits-all” ketogenic weight loss diet that is optimal for everyone, that dirty, lazy and strict keto are not your only options, and that designing a personalized approach to this way of eating that best fits your unique needs, lifestyle, and priorities can improve your chances of success. Based on my own experience so far, I think it’s just as important to design a personalized plan to maintain your keto diet journey wins after you reach your target weight.

For the past 12 months or so, I have been working on and refining my long-term strategy to maintain not only my new, healthy weight but also the other profoundly positive changes that resulted from my switch to a mostly clean ketogenic diet. Although I will likely continue to experiment, evaluate and make further tweaks over time, I have gradually figured out a viable “new normal” that is meeting my needs, for now. 

The best advice I can share is to learn as much as you can from people who have transitioned from a keto weight loss diet to a healthy, sustainable maintenance diet and kept those pounds from coming back. Use whatever aspects resonate with you to help you design your own personalized plan, tailored to your needs, priorities, and preferences.

To help you get started, here are the seven strategies that have helped me maintain my nearly 60-pound weight loss so far. 

3 side-by-side photos of same woman before and after losing weight and keeping it off with a ketogenic diet

Make Small, Incremental Changes to Your Diet at a Time

Increase your carbs and calories very slowly, then wait at least a week or two to see how your body responds before deciding whether, what, and how much to change next. You also may want to try gradually decreasing your fat intake somewhat and evaluating the effects. I increased my carbs by 5 grams and added 50 calories every three weeks,  very small changes to my calories and macros roughly every 3 weeks so my metabolism would adapt to each minor change without overreacting to a perceived food surplus or famine. 

Use Most of Those Extra Carbs and Calories to Add Nutrients and Fiber

It’s okay to reserve some of your extra maintenance carbs and calories for a keto-friendly cheddar cheese and chive biscuit or a square or two from a healthy, sugar-free The Good Chocolate bar, but try to invest most of your carb and calorie “raise” into a broader range or slightly larger portions of nutrient-dense, fiber-rich foods, such as berries and root vegetables, especially if you plan to continue with a modified keto or low carb diet as part of a healthy lifestyle. You can also try introducing small amounts of high-fiber beans and legumes and see how they affect your blood sugar, insulin, energy level, mood, and mental clarity. 

Pay Attention to How Your Body Responds 

If you have (or had) a lot of weight to lose, start experimenting with very small, gradual increases to your calories and carbs when you are within three pounds of your target weight, even though it means waiting a bit longer to reach your “magic number” on the scale. Finding your personal nutritional “sweet spot” to maintain your new, healthier weight will require navigating uncharted territory. Switching your focus from losing those last few pounds to figuring out how to keep them off for good will give you a good head-start on testing the effects of those dietary changes and fine-tuning them by the time you  reach your weight loss goal. 

Don’t Revert to Your Former Bad Habits

To paraphrase Henry Ford, if you keep doing what you’ve always done, you’ll keep getting what you’ve always gotten. So, if you go back to eating the things that caused you to put on weight and made it hard to lose—especially sugars, refined starches and highly processed foods—you will soon put back any pounds you dropped on keto, and probably a few more, too boot. 

Keto cookbooks and baking books

Build On Your New, Healthy Lifestyle Habits

If you have been following a "dirty keto" approach, consider eating fewer highly processed foods and buying healthier, fresh, whole, or minimally processed foods, such as organic fresh berries and vegetables and grass-fed (and, ideally, grass-finished) beef and dairy products.

If you your meals have relied heavily on fast food restaurant chains or packaged foods, try cooking more of your meals and eating out less to help you control the quality and quantity and enhance the flavor and nutrition of the foods you consume. (You will probably also save some money in the process.) To expand your repertoire of quick and easy, delicious and nutritious breakfasts, lunches, dinners, and snacks, I highly recommend Carolyn Ketchum's cookbook The Everyday Ketogenic Kitchen: With More than 150 Inspirational Low-Carb, High-Fat Recipes to Maximize Your HealthMaya Krampf's The Wholesome Yum Easy Keto Cookbook: 100 Simple Low Carb Recipes. 10 Ingredients or Less, Kyndra Holley's Craveable Keto: Your Low-Carb, High-Fat Roadmap to Weight Loss and Wellness, Natasha Newton's Southern Keto: 100+ Traditional Food Favorites for a Low-Carb Lifestyle, and Maria Emmerich's Keto Restaurant Favorites: More Than 175 Tasty Classic Recipes Made Fast, Fresh, and Healthy

If you miss traditional baked goods and have been disappointed by the keto recipes or packaged versions you've tried, invest in a couple of cookbooks with reliable recipes from a keto baking expert, such as Ketchum's The Ultimate Guide to Keto Baking: Master All the Best Tricks for Low-Carb Baking Success or Hilda Solares' Essential Keto Bread: Sweet and Savory Baked Goods to Satisfy Any Craving.

If you haven't been getting much exercise, look for ways to build a more active lifestyle.

Bagged piles of women's clothing to donate or sell

Get Rid of Clothes That No Longer Fit You 

Don’t sabotage yourself by holding onto this safety net in case you gain back the weight you worked so hard to lose. Try on every piece of clothing you own and sort it into the appropriate pile: throw away, give away, donate, sell, or bring to a tailor to be altered to fit your new size, depending on the style and how much would need to be taken in. If you’re having trouble letting go of some favorite pieces that would require too much alteration, think about how much good you will do by donating them to someone in need.

Digital body weight scale and tape measure

Keep Paying Attention (for the Rest of Your Life)

Body weight can fluctuate frequently for many different reasons, so stepping on the scale too often when you’re on a reducing diet can be frustrating, demotivating and even misleading. However, once you are close to your goal, more frequent weigh-ins can provide important feedback as you experiment with and fine-tune changes to your diet to develop a successful eating plan to maintain your target weight. 

Even after you have developed a maintenance diet framework that appears to work for you, it’s important to weigh yourself consistently, at the same time of day, at least twice a month. This is even more important if you stop tracking your calories and macros with nutrition tracker app such as Carb Manager after you reach your desired weight. 

The longer it has been since you reached your weight loss goal, the more likely it is that you will start taking your ability to maintain that weight for granted. I learned this the hard way after Carb Manager’s initial poorly implemented redesign of this popular keto and low carb diet tracking app early this year forced me to stop using it for several months. Recording and tracking everything I ate or drank against my daily calorie limit and macros in the Carb Manager app had been one of the keys to achieving my target weight and maintaining it for the next eight or nine months. So, when the initial launch of the redesigned app made it too time consuming and frustrating to keep using, I was nervous about losing the main tool I had come to rely on to help me keep my weight and my healthy eating on track. But it didn’t take long to become confident in my ability to maintain my weight without tracking every bit and sip. Then, a few weeks ago, I noticed that my tummy wasn’t as flat as it had been a year ago, and the scale informed me that I had gained back four pounds. I realized it was time to start learning to use the new version of Carb Manager and get back to tracking my calories and macros. I have already shed two of those four pounds and returned to weighing myself every two weeks, so that if my weight creeps up a pound or two, I can nip that trend in the bud and return to my ideal weight quickly and easily, simply by cutting back on the carbs for a week or two.


The Best Advice to Maintain Your Keto Diet Weight Loss by Margaret Schindel

Posts About My Keto Diet Journey

My First Year on The Keto Diet

Preparing to Succeed on the Keto Diet, Part One

Preparing to Succeed on the Keto Diet, Part Two

Low Carb Muffins & Cupcakes: Treats to Enjoy on a Keto Diet

Low Carb Keto Chocolate Yogurt Granola Chip Pudding Recipe

Good Dee’s Keto Cookie Low Carb Baking Mix Review

Hamama Microgreens Growing Kit Review & Success Tips

My Favorite Hamama Microgreens Seed Quilt Accessories

Keto Cheddar Cheese Biscuits With Chives Recipe

The Ultimate Keto Hot Chocolate Recipe

The Best Low Carb Keto Gift Ideas: Keto Gift Guide

The Best Low Carb Keto Cinnamon Muffins

Wholesome Yum Keto Bread Mix and Yeast Bread Recipe

The Good Chocolate 100% Organic No Sugar Dark Chocolate Review

The Best Advice to Maintain Your Keto Diet Weight Loss

My New Irresistibly Delicious Keto Cheese Crackers Recipe

Luscious Low Carb Keto Triple Peppermint Cheesecake Brownies Recipe

Quick & Easy Livlo Blueberry Scones Keto Baking Mix Review

Snack Better With The Best Healthy Keto Cookie Dough Bites

The Best Quick and Easy Low Carb Keto Pizza Recipe

The Best Quick and Easy Low Carb Keto Shortcake Cupcakes Recipe

Comparing the Best Keto-Friendly Chocolate Hazelnut Spreads - No Added Sugars

The Best Low Carb Keto Sandwich and Burger Buns Mix

Blueberry Biscuit Scones — New, Easy, Low Carb Keto Recipe

The Best Keto Pizza Crust Mix With 0 Net Carbs

An Unusual, Delicious Strawberry Chocolate Tea With 0 Calories

Delicious Sugar-Free Keto Cookies That OREO Fans Will Love

Healthy Pistachio Cherry Chocolate Chip Marshmallow Cereal Treats Recipe

Easy, Decadent, High Protein, Sugar-Free Rocky Road Cottage Cheese Ice Cream

The Best Quick & Easy Low Carb Sausage and Ricotta Calzones

How to Make Refreshing Vanilla Italian Soda (With or Without Cream)


Reviews of the Keto Diet by Barbara C. (aka Brite-Ideas)

My Personal Keto Testimonial

How I Stayed Committed to the Ketogenic Way of Eating

Read More Reviews About Health and Wellness by Our Review This Reviews Contributors




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