"Ours is the responsibility to show our gratitude by the actions of our lives."
--Thomas S. Monson
To read more of President Monson's comments on gratitude and actions click here:
Gratitude, Action and Gifts
Thursday, November 28, 2013
Tuesday, November 26, 2013
Winterize Your Car
Here are some helpful tips to get your car ready for winter. Yes, there are a few things you should do each year to help your car perform well during winter driving conditions.
1. Check your tire pressure.
Tire pressure is especially important during winter, because traction is often at a minimum due to wet or snowy conditions. It’s critical to properly inflate tires, which guarantees the best possible contact between the tire and the road. Read your owner’s manual to find out the correct tire pressure for your vehicle. In the winter’s lower temperatures, the air pressure in a cold tire will drop. Since air is a gas, it contracts when it cools. Keep this in mind if you are checking tire pressure. Generally, for every 10 degrees Fahrenheit change in ambient temperature, your tire’s inflation pressure will change by about 1 psi. Has anyone’s low tire warning come on recently with the cold temperatures? This may be why.
2. Check to see if your engine requires lower-viscosity oil in the winter.
This isn’t nearly as hard as it sounds. Viscosity simply refers to how thick or thin a fluid is. Engine oils are sold with different viscosity levels. When winter arrives, the outside temperature drops. The colder the oil is, the thicker it will be. A thicker oil doesn’t circulate as well in an engine during start-up as a thinner oil would. If the oil is too thick, the engine doesn’t get the proper lubrication. To solve this problem, some engines require a change to a thinner oil. This may be more necessary to older vehicles, since many new cars already come with oil that’s thin enough to withstand the winter. Keep in mind an oil can also be too thin. Read your owner’s manual. It will list the manufacture’s oil recommendations for different climates.
3. Inspect the belts & hoses.
Belts and hoses in modern cars lead long lives. But that doesn’t mean they don’t die. Cold temperatures can accelerate the demise of a belt or hose so have them inspected before winter starts.
4. Inspect the wipers and wiper fluid.
Visibility is practically key in winter, as it is often compromised by precipitation, salt build-up on the windshield and reduced daylight. The life expectancy of a wiper blade is one year. If your car’s blades are older, replace them. Also check and fill your wiper fluid reservoir. Your might consider adding wiper fluid that has been mixed with a de-icer.
5. Check heater and windshield defroster.
Winter will put your vehicle's windshield defrosters to the test. It's a good idea to check that they are in working order. While you're at it, check the air-conditioner, too. An easy way to speed up the defrost process is to turn on the A/C. (You can leave the temperature dial on warm so you don't have to suffer.) And now is also a good time to make sure your heating system works.
6. Check the battery.
Batteries give little notice before they die, and they absolutely love to expire at the worst possible moment. Very cold temperatures can reduce a vehicle’s battery power by up to 50 percent. If your vehicle battery is older than three years, have it tested at a certified automotive repair facility. Also, make sure the posts and connections are free of corrosion. If the posts are corroded, you can clean them with baking soda, water and a small brush.
7. Check antifreeze mixture.
The ideal mixture of antifreeze (coolant) and water inside your vehicle’s radiator is 50:50. I the mixture deviates from this norm, then hot and cold weather performance can suffer.
If you were to put pure water in your vehicle’s radiator, it would freeze at 32 degrees F. But if you combine after with the equal amount of antifreeze, the new mixture won’t freeze until -34 degrees F. Most antifreeze you’ll find in stores already come pre-mixed, which makes this process much easier. You can check the composition of a radiator’s mixture by using an antifreeze tester, which is available at auto part stores and is inexpensive and easy to use. If the mixture is off, adjust it by adding more antifreeze.
Find more info at: http://www.edmunds.com/how-to/winterize-your-vehicle.html
1. Check your tire pressure.
Tire pressure is especially important during winter, because traction is often at a minimum due to wet or snowy conditions. It’s critical to properly inflate tires, which guarantees the best possible contact between the tire and the road. Read your owner’s manual to find out the correct tire pressure for your vehicle. In the winter’s lower temperatures, the air pressure in a cold tire will drop. Since air is a gas, it contracts when it cools. Keep this in mind if you are checking tire pressure. Generally, for every 10 degrees Fahrenheit change in ambient temperature, your tire’s inflation pressure will change by about 1 psi. Has anyone’s low tire warning come on recently with the cold temperatures? This may be why.
2. Check to see if your engine requires lower-viscosity oil in the winter.
This isn’t nearly as hard as it sounds. Viscosity simply refers to how thick or thin a fluid is. Engine oils are sold with different viscosity levels. When winter arrives, the outside temperature drops. The colder the oil is, the thicker it will be. A thicker oil doesn’t circulate as well in an engine during start-up as a thinner oil would. If the oil is too thick, the engine doesn’t get the proper lubrication. To solve this problem, some engines require a change to a thinner oil. This may be more necessary to older vehicles, since many new cars already come with oil that’s thin enough to withstand the winter. Keep in mind an oil can also be too thin. Read your owner’s manual. It will list the manufacture’s oil recommendations for different climates.
3. Inspect the belts & hoses.
Belts and hoses in modern cars lead long lives. But that doesn’t mean they don’t die. Cold temperatures can accelerate the demise of a belt or hose so have them inspected before winter starts.
4. Inspect the wipers and wiper fluid.
Visibility is practically key in winter, as it is often compromised by precipitation, salt build-up on the windshield and reduced daylight. The life expectancy of a wiper blade is one year. If your car’s blades are older, replace them. Also check and fill your wiper fluid reservoir. Your might consider adding wiper fluid that has been mixed with a de-icer.
5. Check heater and windshield defroster.
Winter will put your vehicle's windshield defrosters to the test. It's a good idea to check that they are in working order. While you're at it, check the air-conditioner, too. An easy way to speed up the defrost process is to turn on the A/C. (You can leave the temperature dial on warm so you don't have to suffer.) And now is also a good time to make sure your heating system works.
6. Check the battery.
Batteries give little notice before they die, and they absolutely love to expire at the worst possible moment. Very cold temperatures can reduce a vehicle’s battery power by up to 50 percent. If your vehicle battery is older than three years, have it tested at a certified automotive repair facility. Also, make sure the posts and connections are free of corrosion. If the posts are corroded, you can clean them with baking soda, water and a small brush.
7. Check antifreeze mixture.
The ideal mixture of antifreeze (coolant) and water inside your vehicle’s radiator is 50:50. I the mixture deviates from this norm, then hot and cold weather performance can suffer.
If you were to put pure water in your vehicle’s radiator, it would freeze at 32 degrees F. But if you combine after with the equal amount of antifreeze, the new mixture won’t freeze until -34 degrees F. Most antifreeze you’ll find in stores already come pre-mixed, which makes this process much easier. You can check the composition of a radiator’s mixture by using an antifreeze tester, which is available at auto part stores and is inexpensive and easy to use. If the mixture is off, adjust it by adding more antifreeze.
Find more info at: http://www.edmunds.com/how-to/winterize-your-vehicle.html
Monday, November 25, 2013
Got turkey questions?
Thanksgiving meal preparations are almost always overwhelming. Check out these links for some added help to make your day memorable and full of gratitude. Isn't that what it is really about?
Butterball Hints
Top Turkey Tips from the Food Network
A little help from Martha Stewart
Butterball Hints
Top Turkey Tips from the Food Network
A little help from Martha Stewart
Sunday, November 24, 2013
Avoiding Depletion Depression
Just a little reminder as we approach the beginning of the holidays.
"In preventing illness whenever possible, watch for the stress indicators in yourself and in others you may be able to help. As with your automobile, be alert to rising temperatures, excessive speed, or a tank low on fuel. When you face “depletion depression,” make the requisite adjustments. Fatigue is the common enemy of us all—so slow down, rest up, replenish, and refill. Physicians promise us that if we do not take time to be well, we most assuredly will take time later on to be ill."
To read more check out Elder Jeffrey R. Holland's October 2013 Conference Address Like a Broken Vessel
"In preventing illness whenever possible, watch for the stress indicators in yourself and in others you may be able to help. As with your automobile, be alert to rising temperatures, excessive speed, or a tank low on fuel. When you face “depletion depression,” make the requisite adjustments. Fatigue is the common enemy of us all—so slow down, rest up, replenish, and refill. Physicians promise us that if we do not take time to be well, we most assuredly will take time later on to be ill."
To read more check out Elder Jeffrey R. Holland's October 2013 Conference Address Like a Broken Vessel
Saturday, November 23, 2013
Gratitude
“Gratitude is one of the most important human virtues and one of the most common human deficiencies. Gratitude does not develop without effort.”
-- President Dieter F. Uchtdorf
-- President Dieter F. Uchtdorf
Friday, November 22, 2013
But Wait....There is More for Your Winter Car Survival Kits
Here are a few more ideas above and beyond your survival kit. Each can help if you get stuck in an unpleasant winter situation.
• Hand warmers: Blankets aren’t always helpful in keeping hands and feet warm. Hand warmers are small and easy to keep hidden away.
• Spare charged cell phone: Old cell phones which no longer have service can still call 9-1-1 in case of an emergency. Keep it wrapped in a blanket in order to help it survive an accident.
• Flares: Help rescuers see you. In a snow storm it might be what saves your life in a world of white.
• Wind-up radio: Can help keep you informed of weather conditions regardless of having electricity in your car. They also have solar power options and can give you traffic updates and radio options. My dad received one from me as a gift last year. It also is very handy if the power goes out. Just an idea as gift season rolls around.
• Jumper cables: Very helpful on cold mornings when your car won’t start. This often occurs when your battery has become overly cold throughout the night. If you don’t have another vehicle to help you jump your car, there are also portable battery powered options.
• Sand/Kitty litter: Adds weight to your car which improves traction but they can also be spread on the ground in order to help your car gain traction if you’re stuck.
• Shovel: Helps you dig out in a pinch. Use a military shovel. They collapse down and are easy to store. You can buy small portable shovels if you can’t snag a family member’s.
• Small tool kit: Multi-tools or small tool kits can help you fix minor problems you may have with your car. Make sure it contains something to help you change a tire and loosen or tighten bolts.
• Roll of toilet paper: Think about it folks. You’ll be glad you did! Even better put a small bag of kitty litter in a extra large can with a snap-on lid. It will offer a big more privacy.
• Hand warmers: Blankets aren’t always helpful in keeping hands and feet warm. Hand warmers are small and easy to keep hidden away.
• Spare charged cell phone: Old cell phones which no longer have service can still call 9-1-1 in case of an emergency. Keep it wrapped in a blanket in order to help it survive an accident.
• Flares: Help rescuers see you. In a snow storm it might be what saves your life in a world of white.
• Wind-up radio: Can help keep you informed of weather conditions regardless of having electricity in your car. They also have solar power options and can give you traffic updates and radio options. My dad received one from me as a gift last year. It also is very handy if the power goes out. Just an idea as gift season rolls around.
• Jumper cables: Very helpful on cold mornings when your car won’t start. This often occurs when your battery has become overly cold throughout the night. If you don’t have another vehicle to help you jump your car, there are also portable battery powered options.
• Sand/Kitty litter: Adds weight to your car which improves traction but they can also be spread on the ground in order to help your car gain traction if you’re stuck.
• Shovel: Helps you dig out in a pinch. Use a military shovel. They collapse down and are easy to store. You can buy small portable shovels if you can’t snag a family member’s.
• Small tool kit: Multi-tools or small tool kits can help you fix minor problems you may have with your car. Make sure it contains something to help you change a tire and loosen or tighten bolts.
• Roll of toilet paper: Think about it folks. You’ll be glad you did! Even better put a small bag of kitty litter in a extra large can with a snap-on lid. It will offer a big more privacy.
Thursday, November 21, 2013
Winter Car Survival Kits
Everyone should carry a Winter Survival Kit in their car. In an emergency, it could save your life and the lives of your passengers. Here is what you need:
• a shovel
• windshield scraper and small broom
• flashlight with extra batteries
• battery powered radio
• water
• snack food including energy bars
• raisins and mini candy bars
• matches and small candles
• extra hats, socks and mittens
• first aid kit with pocket knife
• necessary medications
• blankets or sleeping bag
• tow chain or rope
• emergency flares and reflectors
• fluorescent distress flag and whistle to attract attention
• cell phone adapter to plug into lighter
Kit tips:
• Reverse batteries in flashlight to avoid accidental switching and burnout.
• Store items in the passenger compartment in case the trunk is jammed or frozen shut.
• Choose small packages of food that you can eat hot or cold.
Check out this link for kit ideas. http://ready.wi.gov/winter/HowToMakeAKit.asp
Wednesday, November 20, 2013
Winter Driving Tips
Most of us hate driving in the rain, sleet and snow but with winter at our doorsteps we know the inevitable is coming. To help you get to and from where you’re going safely, here are some easy tips to keep you safe and moving during dangerous weather conditions.
GENERAL WINTER DRIVING TIPS:
• Do not use cruise control when driving on any slippery surfaces (wet, ice, sand). It gives you a faults sense of security and can decrease your reaction time in a skid or when having to break to avoid hazards.
• If possible, avoid using your parking brake in cold, rainy and snowy weather. Apparently it could freeze in the locked position.
• Always look and steer where you want to go. (This is not as stupid as it may originally sound! When on ice it’s a great tip.)
• Keep your gas tank as full as possible. You don’t want to get caught in a three hour traffic jam with only ¼ tank left.
• Clear your windows of all ice and snow before driving away and if your windows are fogged up, defrost first. (Rolling down your windows half way to clear snow does not count! And, clearing a round patches the size of your head isn’t safe either.)
IN SNOW:
• Accelerate and decelerate slowly. Applying the gas slowly to accelerate is the best method for regaining traction and to avoid skids.
• Drive slowly. Everything takes longer on snow-covered roads. Accelerating, stopping, and turning – nothing happens as quickly as on dry pavement. Give yourself time to maneuver by driving slowly.
• The normal dry pavement following distance of three to four seconds should be increased to eight to ten seconds. This increased margin of safety will provide the longer distance needed if you have to stop.
• Know your brakes! Whether you have antilock brakes or not, the best way to stop is threshold braking. Keep the heel of your foot on the floor and use the ball of your foot to apply firm, steady pressure on the brake pedal.
• Don’t stop if you can avoid it. There’s a big difference in the amount of inertia it takes to start moving from a full stop versus how much it takes to get moving while still rolling. If you can slow down enough to keep rolling until a traffic light changes, do it.
• Don’t power up hills. Applying extra gas on snow-covered roads just starts the wheels spinning. Try to get a little inertia going before you reach the hill and let that inertia carry you to the top. As you reach the crest of the hill reduce your speed and proceed downhill as slow as possible.
• Don’t stop going up a hill. There’s nothing worse than trying to get moving up a hill on icy roads. Get some inertia going on a flat roadway before you take on the hill.
For more information and tips from AAA go to: http://exchange.aaa.com/safety/roadway-safety/winter-driving-tips/
GENERAL WINTER DRIVING TIPS:
• Do not use cruise control when driving on any slippery surfaces (wet, ice, sand). It gives you a faults sense of security and can decrease your reaction time in a skid or when having to break to avoid hazards.
• If possible, avoid using your parking brake in cold, rainy and snowy weather. Apparently it could freeze in the locked position.
• Always look and steer where you want to go. (This is not as stupid as it may originally sound! When on ice it’s a great tip.)
• Keep your gas tank as full as possible. You don’t want to get caught in a three hour traffic jam with only ¼ tank left.
• Clear your windows of all ice and snow before driving away and if your windows are fogged up, defrost first. (Rolling down your windows half way to clear snow does not count! And, clearing a round patches the size of your head isn’t safe either.)
IN SNOW:
• Accelerate and decelerate slowly. Applying the gas slowly to accelerate is the best method for regaining traction and to avoid skids.
• Drive slowly. Everything takes longer on snow-covered roads. Accelerating, stopping, and turning – nothing happens as quickly as on dry pavement. Give yourself time to maneuver by driving slowly.
• The normal dry pavement following distance of three to four seconds should be increased to eight to ten seconds. This increased margin of safety will provide the longer distance needed if you have to stop.
• Know your brakes! Whether you have antilock brakes or not, the best way to stop is threshold braking. Keep the heel of your foot on the floor and use the ball of your foot to apply firm, steady pressure on the brake pedal.
• Don’t stop if you can avoid it. There’s a big difference in the amount of inertia it takes to start moving from a full stop versus how much it takes to get moving while still rolling. If you can slow down enough to keep rolling until a traffic light changes, do it.
• Don’t power up hills. Applying extra gas on snow-covered roads just starts the wheels spinning. Try to get a little inertia going before you reach the hill and let that inertia carry you to the top. As you reach the crest of the hill reduce your speed and proceed downhill as slow as possible.
• Don’t stop going up a hill. There’s nothing worse than trying to get moving up a hill on icy roads. Get some inertia going on a flat roadway before you take on the hill.
For more information and tips from AAA go to: http://exchange.aaa.com/safety/roadway-safety/winter-driving-tips/
Wednesday, November 13, 2013
Job Search Tip Sheets
The job search tip sheets cover the basics of a successful job search. Job seekers, employment specialists, and priesthood and Relief Society leaders will benefit by becoming familiar with the information contained in this series of handouts. Find the handouts at this link Job Search Tip Sheets
Job Search Planning
Having a plan for how to approach your job search will help you be more successful in finding new employment. This tip sheet will help you plan your time effectively.
Surviving Unemployment
Experiencing unemployment can be difficult. There are many things to think about. This tip sheet lists several things you can do to survive unemployment and be successful in your job search.
Power Statements
To be effective you need to be able to communicate your strengths and accomplishments to employers and those in your network. This tip sheet will help you develop concise, powerful statements that you can use in all of your job search efforts, including your résumé, interviews, networking, and following-up.
“Me in 30 Seconds” Statements
Developing a concise statement about your skills and interests will give you confidence when meeting with employers or approaching individuals through networking. This tip sheet will help you develop an impressive way to introduce yourself to others.
Effective Networking
Networking is the most effective way to find a job. This tip sheet outlines who is in your network, how to add more people to your network, and how to manage your efforts to network with these individuals.
Interview Techniques
Being well prepared for an interview will help you be confident and impress the interviewer(s). This tip sheet will help you prepare to respond to basic interview questions with impressive answers that will set you apart from the competition.
Writing a Résumé or CV
Creating a résumé or curriculum vitae (CV) that communicates your strengths can be challenging. This tip sheet includes recommendations to help you stand out.
Written Communication (Cover Letters, Applications, Thank-You Letters)
Aside from résumés or CVs, your job search will likely require you to write cover letters, complete applications, and send follow-up thank-you letters. This tip sheet will help you know how to approach each of these types of written communication.
Effective Negotiating
Accepting a job offer may give you the opportunity to negotiate salary, benefits, and other job details with an employer. This tip sheet will help you know when to negotiate and will help you prepare to do so effectively.
Job Fair
There are some things you can do to prepare in order to benefit the most from a job fair. This tip sheet will help you gain the most from your job fair experiences.
Earning Your Daily Bread
We each have the responsibility to provide for ourselves and our families. This tip sheet outlines steps you can take to be self-reliant.
Job Search Planning
Having a plan for how to approach your job search will help you be more successful in finding new employment. This tip sheet will help you plan your time effectively.
Surviving Unemployment
Experiencing unemployment can be difficult. There are many things to think about. This tip sheet lists several things you can do to survive unemployment and be successful in your job search.
Power Statements
To be effective you need to be able to communicate your strengths and accomplishments to employers and those in your network. This tip sheet will help you develop concise, powerful statements that you can use in all of your job search efforts, including your résumé, interviews, networking, and following-up.
“Me in 30 Seconds” Statements
Developing a concise statement about your skills and interests will give you confidence when meeting with employers or approaching individuals through networking. This tip sheet will help you develop an impressive way to introduce yourself to others.
Effective Networking
Networking is the most effective way to find a job. This tip sheet outlines who is in your network, how to add more people to your network, and how to manage your efforts to network with these individuals.
Interview Techniques
Being well prepared for an interview will help you be confident and impress the interviewer(s). This tip sheet will help you prepare to respond to basic interview questions with impressive answers that will set you apart from the competition.
Writing a Résumé or CV
Creating a résumé or curriculum vitae (CV) that communicates your strengths can be challenging. This tip sheet includes recommendations to help you stand out.
Written Communication (Cover Letters, Applications, Thank-You Letters)
Aside from résumés or CVs, your job search will likely require you to write cover letters, complete applications, and send follow-up thank-you letters. This tip sheet will help you know how to approach each of these types of written communication.
Effective Negotiating
Accepting a job offer may give you the opportunity to negotiate salary, benefits, and other job details with an employer. This tip sheet will help you know when to negotiate and will help you prepare to do so effectively.
Job Fair
There are some things you can do to prepare in order to benefit the most from a job fair. This tip sheet will help you gain the most from your job fair experiences.
Earning Your Daily Bread
We each have the responsibility to provide for ourselves and our families. This tip sheet outlines steps you can take to be self-reliant.
Tuesday, November 12, 2013
5 Excuses That Kill Your Exercise Routine--And How to Avoid Them
Do you know anyone who makes excuses for why they can't exercise? Excuses rarely have anything to do with the reality, and often have a lot to do with a ridiculous rationalization for why you should stay inactive and unhealthy.
Constantly making excuses won't get you anywhere you want to go. In fact, it can be a cause for more than just a weight issue, but also for unhappiness, and even depression. So it's time to ditch the cop-out attitude and find the real reason you aren't making your life better.
Here are some of the excuses I hear most when it comes to exercise. Some may sound familiar to you and you may have used some of them yourself:
1. I DON'T HAVE THE TIME
People will always find time to do what they enjoy. Saying you don't have time to exercise is just an excuse to get out of something you don't think you'll enjoy.
One of the reasons people say this is because they are focusing on the wrong thing. I don't necessarily enjoy the pain of a tough exercise session, but I always feel great after a workout--every single time. And this is exactly what I choose to focus on.
I'm not saying that you are not a busy person. We all are, but everyone can find 30 to 40 minutes a day to exercise. Some of the toughest exercise programs I've done took just 15 minutes.
If you want to get it done, prioritize and schedule exercise into your daily routine.
2. THERE IS NO GYM CLOSE TO MY HOUSE
You can get in great shape without ever stepping foot into a gym. In fact, some of the best workouts I've had only required some workout gear and a pair of trainers.
Not sure what to do? You can join an outdoor fitness camp or get a personalized fitness program from a reliable trainer that you can follow in the comfort of your home. No gym? No excuse.
3. I DON'T KNOW HOW TO EXERCISE
If you really have no idea where to start then hire a personal trainer or join a fitness camp where you'll be able to work out at your own level. Some personal trainers prescribe programs you can follow at home.
If you have been exercising but you haven't been getting the results you wanted, then you may need a tougher or different type of program. You can get a certain fitness level and certain health benefits by walking or running, but if what you want is to sculpt your body to look a certain way, then you need a more personalized program with weight-bearing exercises.
4. I HAVE NO ENERGY
If you sit around all day doing nothing, it's no surprise you will feel lethargic and lazy. It's a fact that motion creates energy. The more active you are the more energy you will have. Exercise has been shown to increase energy levels, leave people feeling better and more revitalized. Get up off the couch and get moving, preferably outdoors.
Avoid getting caught up in your feelings. It doesn't really matter how you feel now, it's about how good you feel after you've worked out.
5. I HAVE NO ONE TO WORK OUT WITH
Having a training partner can be a good thing as long as you are both equally motivated and share some of your goals.
However, what would happen if your workout partner is not as motivated as you or if they start skipping workouts? If you're left to work out on your own, will you still do it? If you absolutely cannot work out alone, hire a trainer, participate in an exercise class, or join a fitness camp.
The other day a client told me she wants to exercise, but once she gets home after work she sits on the couch, gets comfy and finds it hard to motivate herself. Then, she feels bad for not having trained, and punishes herself by eating a bar of chocolate.
"Hold on," I said. "I thought chocolate was supposed to be your treat for the week. If you want to punish yourself, eat a head of broccoli, not a bar of chocolate."
She burst out laughing.
"You are right," she said. "Thinking of punishing myself by eating a head of broccoli kinda motivates me to get that session done now."
As you can see, you have options. Don't let silly excuses get the best of you and keep you from reaching your goals.
Instead, focus on the benefits you will get, the way you want to look and feel, and find out your motivation strategy. Get that fire inside your belly that propels you to want to do more and do better.
Anna Aparicio is a IINLP/Hypnosis Accredited Mind Coach, Speaker and Educator based in Dublin, Ireland. She uses cutting edge Neuro-Linguistic Programming, Hypnosis and psychology tools to develop profound transformation in your life, fast.
Constantly making excuses won't get you anywhere you want to go. In fact, it can be a cause for more than just a weight issue, but also for unhappiness, and even depression. So it's time to ditch the cop-out attitude and find the real reason you aren't making your life better.
Here are some of the excuses I hear most when it comes to exercise. Some may sound familiar to you and you may have used some of them yourself:
1. I DON'T HAVE THE TIME
People will always find time to do what they enjoy. Saying you don't have time to exercise is just an excuse to get out of something you don't think you'll enjoy.
One of the reasons people say this is because they are focusing on the wrong thing. I don't necessarily enjoy the pain of a tough exercise session, but I always feel great after a workout--every single time. And this is exactly what I choose to focus on.
I'm not saying that you are not a busy person. We all are, but everyone can find 30 to 40 minutes a day to exercise. Some of the toughest exercise programs I've done took just 15 minutes.
If you want to get it done, prioritize and schedule exercise into your daily routine.
2. THERE IS NO GYM CLOSE TO MY HOUSE
You can get in great shape without ever stepping foot into a gym. In fact, some of the best workouts I've had only required some workout gear and a pair of trainers.
Not sure what to do? You can join an outdoor fitness camp or get a personalized fitness program from a reliable trainer that you can follow in the comfort of your home. No gym? No excuse.
3. I DON'T KNOW HOW TO EXERCISE
If you really have no idea where to start then hire a personal trainer or join a fitness camp where you'll be able to work out at your own level. Some personal trainers prescribe programs you can follow at home.
If you have been exercising but you haven't been getting the results you wanted, then you may need a tougher or different type of program. You can get a certain fitness level and certain health benefits by walking or running, but if what you want is to sculpt your body to look a certain way, then you need a more personalized program with weight-bearing exercises.
4. I HAVE NO ENERGY
If you sit around all day doing nothing, it's no surprise you will feel lethargic and lazy. It's a fact that motion creates energy. The more active you are the more energy you will have. Exercise has been shown to increase energy levels, leave people feeling better and more revitalized. Get up off the couch and get moving, preferably outdoors.
Avoid getting caught up in your feelings. It doesn't really matter how you feel now, it's about how good you feel after you've worked out.
5. I HAVE NO ONE TO WORK OUT WITH
Having a training partner can be a good thing as long as you are both equally motivated and share some of your goals.
However, what would happen if your workout partner is not as motivated as you or if they start skipping workouts? If you're left to work out on your own, will you still do it? If you absolutely cannot work out alone, hire a trainer, participate in an exercise class, or join a fitness camp.
The other day a client told me she wants to exercise, but once she gets home after work she sits on the couch, gets comfy and finds it hard to motivate herself. Then, she feels bad for not having trained, and punishes herself by eating a bar of chocolate.
"Hold on," I said. "I thought chocolate was supposed to be your treat for the week. If you want to punish yourself, eat a head of broccoli, not a bar of chocolate."
She burst out laughing.
"You are right," she said. "Thinking of punishing myself by eating a head of broccoli kinda motivates me to get that session done now."
As you can see, you have options. Don't let silly excuses get the best of you and keep you from reaching your goals.
Instead, focus on the benefits you will get, the way you want to look and feel, and find out your motivation strategy. Get that fire inside your belly that propels you to want to do more and do better.
Anna Aparicio is a IINLP/Hypnosis Accredited Mind Coach, Speaker and Educator based in Dublin, Ireland. She uses cutting edge Neuro-Linguistic Programming, Hypnosis and psychology tools to develop profound transformation in your life, fast.
Tuesday, November 5, 2013
Green salad, anyone?
1. Mix up those greens! Instead of the standard lettuce options, choose greens with a little bit of zing! Try arugula, endive, or shredded purple cabbage to make your salad snappy.
2. Combine textures. Delicate lettuce, crunchy nuts, creamy avocado, tender pieces of fruit. Every bite is a little bit different, and that’s part of the goodness. It’s all about texture!
3. Make it a rainbow. When you picture salad, you probably imagine a big bowl of green. That’s no fun! Choose produce from across the color spectrum, like beets, berries, orange or yellow pepper, artichoke hearts, and olives. Not only will all those colors make a beautiful salad, they also mean lots of nutrients on your plate!
4. Get creative with your dressings. Ranch or a balsamic vinaigrette is all well and good, but an interesting dressing can take your salad to the next level. Try making your vinaigrette with interesting oils and vinegars (walnut oil with sage-infused vinegar, anyone?) or mix up a creamy peanut- or tahini-based dressing for your next salad. Yum!
5. Combine hot and cold ingredients. A salad doesn’t have to be a totally cold dish. Top your crispy cold greens with sauteed tofu or tempeh, for example. Caramelized onions make a great salad topping, too!
6. Add a little sweetness. Fresh or dried fruit makes for a lovely salad topping such as dried cranberries, sliced sections of orange or tangerine, or sliced strawberries.
7. Don’t forget the protein. Adding some beans or tofu can turn a salad into a full on, rib-sticking meal.
8. Add something tangy. A squeeze of lemon juice or some chopped green onion adds a dimension of flavor that really rounds out a salad.
9. Don’t fear the fat. You don’t have to douse those greens in oil, but adding a little bit of healthy fat, like nuts or avocado, to your salad makes it more filling and more delicious.
10. Try fresh herbs. A little bit of minced basil, sage, thyme, or your favorite fresh herb is a burst of flavor in your mouth. You can add it straight to your salad or whisk it into the dressing.