Showing posts with label goals. Show all posts
Showing posts with label goals. Show all posts

Wednesday, June 13, 2018

Incredibly Easy Ways to Increase Your Level of Fitness

So we are already heading into the second half of 2018 and if better fitness was one of your goals, Let's Review how to do this easily!


Today many jobs have us sitting on our behinds for long periods of time.  Even hobbies that we enjoy can make us less active than we should be.  Most health experts agree that this is not the best thing for our bodies.  So let's review how to make it easier to remember to get up and move!  If we don't use it, we will lose it!  

Being sedentary for short periods of time is fine, everyone needs to relax for a little while.  What our bodies need more,  is to move.  There is evidence that if we sit around too much our health declines.  Not just our physical health, but our mental health as well.  

We need a certain amount of activity in our daily lives, that means moving every day.  Whether you take a walk at lunch time or go to a yoga class after work, maybe go for a swim at the recreation center or a bike ride when you get home, these are all ways to become more active and healthier.

activity trackers, active, health declines, get healthier, activity
All of these activities will help you become more active!  Find one that you really like!

I must confess, that I had fallen into the very sedentary group for far too long.  It wasn't easy to get motivated to move! Then I was faced with some serious health issues, the choice became one of necessity.  I can get very caught up in the internet, browsing websites, reading blogs and writing my own blogs.  All of these things are sedentary activities.  I used to have a timer that I would set every hour and when the timer went off, it was time to get up and go for a 10 minute walk.  Well that worked for a little while, but then I forgot to set the timer and forgot to set it again and again.  All my best intentions went out the window and the kitchen timer went back into the kitchen.

I moved to an apartment so that stairs were no longer an issue for me (bad knees, bad ankles and bad hips).  One of the most important aspects of moving was to find a place that had a swimming pool that I could use year round.  Where I live that means an indoor pool.  Well, we found the ideal place and call it home now.  The promise was that I would use the pool daily (exercise is easier in water) to help my movements become more routine.  To that end, I found my ideal exercise tool and it can be yours too!

It's called a FITBIT!    There are several different styles of Fitbits and this one is a great one for just about anyone!  The style is very understated and can be worn with just about anything.



Now why in heaven's name would you need a FITBIT? 

FitBits or Activity trackers are an amazing tool that everyone can use regardless of age, sex or lifestyle.  Whether you are an athlete already or whether you have decided to become more active this tool will help you!.

It is a multi-tool for your wrist.  It is a watch that will keep you on time for all your appointments,  It is a heart rate monitor that let's you know how hard your heart is working.  It can monitor your sleep patterns.
It will track all day activities like walking, stair climbing and a total of all your active minutes.  You can receive calls, messages, and other notifications depending on your own personal set up. Many of these digital trackers have these features and more.  

I personally like my fitbit very much, it is connected to my computer and I can look over my weekly activities and adjust as need be.  It has helped me to keep moving every hour for at least 10 minutes.  If I don't walk in a certain period, at 10 minutes before the hour is over, I will get a buzzing vibration on my wrist with the message, You need to walk 110 more steps this hour.  Well believe it or not, I don't ignore this alarm.  I get up and I do those steps.  At the end of the day I know that I have walked a minimum of 5000 steps.    That is the minimum amount of daily activity that is recommended by almost all doctors.

Screen Shot of my FitBit activity.
Once you purchase a FitBit (I'm not sure about the other brands) there is even an online group that you can join for added support and friendship.  

FitBit would make a great Father's Day gift, or a wonderful birthday gift for anyone you love.  If you love them, you want them to stay healthy!  This is one tool that will help along the way.

** I am not a doctor.  Before embarking on a fitness routine check with your medical practitioner.  No advice given here is meant to be medical advice for anyone. 
Always check with your own doctor first.**








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Thursday, January 4, 2018

One Perfect Word - Book Review

Book review of New York Times bestselling author Debbie Macomber's One Perfect Word.
One Perfect Word by Debbie Macomber
Will you be tapping into the power of one word in 2018?  One word, carefully chosen, can make a real difference in living more purposefully in the new year.  Debbie Macomber, beloved author of millions, shares with us, in One Perfect Word, how her chosen words have changed her life in profound ways.

For most of us, focusing on one significant word is much more realistic than wrestling with those pesky New Year's resolutions.  Over the years, I have set hundreds of resolutions.  It would be humiliating to tally up how many of those well-intentioned resolutions I have actually kept.  After reading One Perfect Word, I feel confident that I can, and will, experience meaningful growth in 2018.  There's no time like the present to begin.  Let's get started!

You may be wondering how to select your word.  As a Christian, Macomber's process is done prayerfully.  Some of her words over the years have included: passion, desire, balance, purpose, seek, wisdom, surrender, trust, believe, and hope.  Some people don't have to search very hard for their words.  The right words seem to find them.  Is there a word that keeps popping up in your life lately?  Perhaps that word is trying to get your attention and is saying 'choose me... choose me.'

So once Macomber has her word, what then?  Over the course of the year she reads, reflects, journals, meets with friends in her One Word weekly breakfast club for discussions, and enjoys creative Wordplay activities.  By giving yourself a whole year to slowly digest the gleanings of your word, there is plenty of opportunity to nourish your spirit without the rush or anxiety of looming deadlines.

It's not just Christians who delve into the One Word system of growth.  Individuals of all backgrounds have found this to be a powerful means of achieving desired outcomes. Due to the popularity of this process, there are one word themed books in many different genres.  Each of you can choose the method that best speaks to who you are and what you are seeking.  Perhaps you will develop a whole new personalized system to share with others in your circle.

This is the second time I have read One Perfect Word.  Macomber's book continues to inspire me to become all that I was created to be.  For me, it was the perfect way to start my new year.  I believe Christian book clubs, Bible study groups, and individuals of faith will find this to be a worthy read.

Have you ever selected a word for the year?  Do you have a word in mind for 2018?  I would love for you to share in the comment section below.

Happy New Year!  May 2018 be the Year of Abundant Becoming.






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Thursday, December 31, 2015

New Year's Resolutions and How to Keep Them

Reviewing New Year Resolutions


The secret to keeping New Year's resolutions lies in turning the resolution into a goal, making a plan, and keeping yourself motivated. Let's talk about how to do all three.
Time to make your
New Year's resolutions!
Have you made a New Year's resolution for 2017? Better hurry, you're running out of time! Or maybe you don't bother with resolutions anymore since you have a "Fail!" history when it comes to keeping them. That's true of most of us, but you don't have to fail at keeping resolutions. Here are three things to do to keep your New Year's resolutions, along with some specific tips.

When it comes to keeping resolutions, the secret lies in turning the resolution into a goal, making a plan, and keeping yourself motivated enough to stick with that plan. Let's talk about how to do all three.

1. Turn your resolution into a goal. Instead of "I resolve to lose weight this year," get more specific: "I will lose 10 pounds in the next three months." When you're specific, it's much easier to make a plan in order to reach the goal. And when the goal sounds reasonable, you're far less likely to become overwhelmed and quit before you ever get started. You may really want to lose 40 pounds this year, but that sounds so difficult! Losing 10 pounds sounds so much more doable, doesn't it? And when you reach that 10-pound weight loss goal at the end of three months, then repeat it in the next three months, then again and then one more time during the year, the 40 pounds you originally wanted to shed will be gone!

Is "exercise regularly" one of your resolutions? Get more specific than that. What kind of exercise? Have you thought about it? I'd suggest walking, the simplest exercise of all. Set a goal to work yourself up to 10,000 steps a day as quickly as possible and maintain that pace for the rest of the year. All you'll need is a pedometer, a calendar on which to record your progress, and a plan, which brings us to step two.

2. Make a plan to meet your goal. For the weight loss goal, you'll have to decide what you're going to do in order to lose those 10 pounds. My plan would be to simply eat less at each meal. That works best for me and probably will for you, too (seriously, you'll be amazed at what eating smaller portions can do for you). Plan, too, on eliminating all sugary drinks by substituting good, old-fashioned water. (Please avoid diet drinks with artificial sweeteners which actually stimulate your appetite.) Making just those two changes in your diet is a great plan, easy to stick with, and really will help you lose weight.

Walking is Easier With a Companion - New Years Resolutions and How to Keep Them
Plan: Add steps by taking your dog for regular walks.
As for a plan for meeting the exercise/walking goal, if you don't do much walking in the normal course of a day, you may need to dedicate 10, 20, or 30 minutes a day specifically for walking and accumulating steps. Choose a time of day to walk and stick with it. If you miss a day don't stress about it, just do it the next day. Additionally, make small changes in your routine, such as parking at the back of the parking lot when you go shopping. Take your dog for regular walks and extend the walk a couple hundred steps each day. That three-part plan will help you succeed in meeting your 10,000 step goal. After 21 days (that's how long it takes to form a habit) you'll realize that you're finding more ways to take more steps and actually enjoying the challenge. 

3.  Keep yourself motivated. Even when you turn the resolution into a goal, then make and carry out a plan to reach the goal, you'll probably lose focus and lose your motivation at some point during the year. There are various ways to deal with that, especially if you realize that adjusting your plan is fine and much, much better than losing track of your resolution/goal altogether, causing you to just give up. 

Developing daily habits by making the plan part of your daily routine will help keep you motivated. In addition, it's good to plan periodic rewards so that there's always a tempting carrot on a stick hanging not far down the path you're traveling on. Plan ahead of time to treat yourself by buying something special (maybe new earrings?) as a reward for accomplishing half of your total weight loss goal.  Plan to reward yourself with a new pair of walking shoes, perhaps, once you've walked and recorded your steps for six weeks in a row. 

The motivation found in the Life's Little Instruction Calendar will help you keep your New Year's resolutions.
Motivational materials with positive messages to read daily can go a very long way in keeping you focused and on track. Thousands of people love the motivation they find in the Life's Little Instruction Calendar. Each day's calendar page contains a thoughtful, usually light-hearted or even humorous message to help you start your day.

As you change the date each morning, read that day's entry purposefully, with the intent of learning something that will reinforce your positive mindset.  Memorize, read aloud, and/or meditate on each day's message. Tape the calendar page to your mirror or put it on your refrigerator door where you'll see it often.

Apply the positivity you find each day to your own life and let that positivity motivate you towards your goals. And remember that with each page you pull off the calendar, you're that much closer to accomplishing what you've set out to do this year! 

So let's review. I believe that anyone can keep a New Year's resolution if they follow the three steps discussed above: Turn the resolution into a goal, make a plan to meet the goal, and stay motivated in order to carry out the plan. 

Are you up to the challenge?

POLL: Will You Make a New Year's Resolution This Year?

Thanks for participating in the poll, and Happy New Year!

So tell me, have you made a resolution for 2017? What motivates you? Care to share? I'd love to read your comments below.

~ Susan
Read more of my reviews

QUICK LINKS: 
Life's Little Instruction Desk Calendar
Inspirational and Motivational Quotes and Calendars
Record Your Progress on a Planner
Motivate Yourself With a Pedometer or Activity Tracker

"Almost Midnight" and "Dad and Dog" photos property Susan Deppner, all rights reserved




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