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Greetings! 
Most of us know by now that we should be exercising on a regular basis. But do you really know why exercise is so important? Not only does working out help you shed a few pounds, there are many other compelling reasons to start including some regular activity in your routine.
No matter how you are feeling before you exercise you will definitely feel a lot more upbeat by the end of your session. The actual physical activity will ensure that your body and mind are ready for a great night's sleep. Worries tend to diminish in size while you are concentrating on working out. It may sound unlikely, but the more you exercise the more energy you will have. Aerobic activity will improve both the health and efficiency of your heart and lungs. Once you have started exercising regularly you will wonder how you ever managed without it. Your body and health will reward you as well. |
| How to Reach Your Goals |
 We all have goals. What are yours? To lose 20 pounds? Get in shape? Buy a new house? Make more money? Having a goal is the easy part. Reaching it? Well, that's something else entirely. If you're frustrated because you feel like you keep coming up short when it comes to realizing your dreams, maybe it's time to try a different approach.
When setting a goal, ask yourself first of all if your goals are realistic and if you are really ready to make the changes in your life necessary to reach those goals.
- Be Committed
"Goals that get reached are those that are firm, well-defined, and to which the individual is truly and completely committed," says Susan Schachterle, director of the Denver-based Ahimsa Group, which provides consulting and coaching services to individuals and organizations worldwide. "Without that commitment, trying to reach goals is like grabbing Jell-O -- you think maybe you have it, but there's really nothing to hang on to." "If you're having trouble making a strong commitment," says Schachterle, "make sure it's the right goal and the right time for you."
- The Art of Saying 'No'
Another reason many people don't reach their goals is that they just can't say no -- to everyone else. "Many of us, especially women, put other things and people first," says Susan Newman, PhD, a social psychologist at Rutgers University and author of The Book of NO: 250 Ways to Say It-and Mean It and Stop People-Pleasing Forever. We're unable to refuse when asked for our time, our talent, our expertise, or merely our presence. Read More... |
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Fitness Fables |
Is no pain, no gain really true when it comes to exercise? Does the amount you sweat really correlate to the amount of fat you're losing? Experts take a look at these and other fitness fables.
- The world of fitness abounds with fables, from no pain, no gain, to drinking water before exercising can give you cramps, and falling for one could have you spinning your wheels and getting nowhere instead of shaping up.
- No Pain, No Gain. "No pain, no gain is bad," says Jeffrey Berg, an orthopedic surgeon and team physician for the Washington Redskins. "When people start to exercise, there may be some muscle aches and pains, which are normal. But there are other aches and pains, such as joint pain, bone pain, muscle strains, and ligament or tendon strains, which are bad, and you should back off of because they'll get worse if you ignore them."
- There Is One Best Way to Exercise. "This is not true," says Berg. "In fact, not only is there not one best way for everyone to exercise, but there's not one best way for each person." Read More...
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Managing Care: Managing Your Time When You Have Diabetes |
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Sometimes, living with diabetes can seem like a full-time job -- trying to keep up with everything you need to do for proper diabetes care. "Diabetes is a very time-consuming disease to manage well," says Karmeen Kulkarni, MS, RD, CDE, and former president of health care and education for the American Diabetes Association. "The medication, the food, the physical activity -- you add life in general to that whole picture and it ends up being quite challenging."
Time-Saving Diabetes Care Tips
Kulkarni and other experts shared these tips with WebMD to help you get organized and manage your time while keeping up with all your diabetes care duties.
- Use a datebook, Palm Pilot, or other scheduling system to write in times for important diabetes care tasks, such as checking your blood sugar, taking medications, exercising, and doctor's appointments.
- Reinforce your diabetes care schedule by putting up sticky notes or other messages as reminders. "The more reminders around the home or office, the better," Kulkarni says.
- Keep all your medications, needles, test strips and other supplies in one place in your home. That way, you won't waste time looking for things. And you'll see at a glance which supplies are running low. Don't wait until the last minute to get new supplies.
Exercise
Many a diabetes educator who talks to clients about exercise hears this refrain: "I just don't have the time." Yet exercise is crucial for improving blood glucose control and controlling weight. Some ways to fit exercise in:
- Look closely for opportunities to exercise in your daily schedule. "Try to find pockets of time. Do you have 15 minutes here or 10 minutes there?" Kulkarni says. Go for a walk or climb stairs at work during those short snatches of time. "It doesn't have to be a whole hour block in one day. Nobody seems to have that kind of time."
- Use the buddy system. If you plan to meet three or four times a week with someone to exercise, "there's some accountability there," Kulkarni says.
- Work with a personal trainer. The appointment is scheduled, and because you're paying for the session, you're less likely to skip out of exercising. Read More...
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Let us help you reach your Goals!
Phil & The Fitness Factory Staff |
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