How to make a change STICK
If you want to stick with a habit for good, a simple and effective way you can do this is keep a habit tracker. We have created one -DOWNLOAD HERE- to help you establish your new habit.
Each little measure provides feedback. It offers a signal of whether they are making progress or need to change course.
Keeping a habit tracker can be LIFE-CHANGING. Some of these "simple" tasks have helped me lose and keep off 60 pounds for over 12 years (minus pregnancy:P)
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5 factors that make life worth living
Many people believe feeling happy is the only measure of happiness. While that is an important measure Martin Seligman believes there are 5 core elements of psychological well-being. Basically, these 5 things are what make life good. Happiness then is not the absence of misery but these 5 factors being present in your life!
PERMA
Martin Seligman
Martin Seligman spend years studying suffering and unhappiness as a psychologist when he realized there is a whole other side to this problem. He began studying happiness and human flourishing. He is now considered one of the top positive psychology experts. PERMA is the word he uses to describe the 5 factors of human flourishing. These factors are:
P = Positive Emotion
E = Engagement
R = Relationships
M = Meaning
A = Achievement
Let’s look at these individually.
Positive Emotion – This is happiness as we think of...
I had a case of "I can't"
THERE IS NO I CAN’T” is in huge vinyl letters on our studio wall. This is one of the first things Jeremy challenged me on when we met. I have taken that statement to heart. Realizing HOW powerful belief in yourself is. To NOT put limits on possibilities. To go for the hard instead of hiding behind “I can’t”.
1 Mile = 100 Calories
Well about 100 Calories at least. Give or take for body size etc. This is a rough estimate to help you get an idea of how much movement is required to lose weight. There are 3,500 Calories in a pound of body fat. This means it could take 35 miles to burn 1 pound. 5-miles a day 7-days a week. That’s a lot of walking or running!
As the weather changes we have more opportunities to do this. If you can combine great workouts, extra movement (like walking), and more awareness of nutrition you can do VERY well in your weight and health.
Just a little something to think about.
About the Author:
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Jeremy “the tall trainer” Biernat is a Certified Personal Trainer, Certified Strength Coach, has his Bachelors in Exercise Science, and enjoys writing, speaking, and inspiring people online and in person. See his new book! More importantly he is a husband, father, and follower of God. His practice is in upstate NY (Canandaigua) where he...
Cherry Pie Smoothie Bowl
Red Pepper Sandwich
Sit down and ENJOY!!
BTW-
Brussel Sprout Salad
What am I capable of?
I was recently listening to a book and it asked the question, “What am I capable of?” That really struck a chord with me. When was the last time I asked that and really reflected on it? More so, Do I ask in a positive way? My first instinct was to spin it on the negative. Thinking of all the things I dream of doing but am not. All the things I do that I wish I did not. I am capable of being a whiny baby, snapping at my husband, polishing off a WHOLE bag of Dorito’s in one afternoon, or not getting my checklist done for that day...well that’s not encouraging or inspiring!
BUT what if I asked that question in a positive way. What am I really capable of? The truth is we are ALL capable of being a better version of our self. Of pushing a little harder in a workout. Of eating a little healthier, or saying NO to some things so we can say YES to the things that will really move us forward to a better...
Sweet Potato Toast
*Preheat oven to 350.
*Trim both ends from the sweet potato using a knife.
*Slice sweet potato lengthwise into 1/4-inch thick slabs using a knife or mandolin slicer.
*Arrange slabs in a single layer on baking sheet.
*Bake for 15-20 minutes or until potatoes are tender but not fully cooked (watch to be sure they don’t burn!)
*Remove pan from oven and allow potatoes to cool on wire rack completely before transferring to a lidded container storage container.
How dating advice can apply to your food.
When you are selecting food just as when you are selecting a partner here are the steps you should consider.
Where do the good ones hangout?
The chances of finding a high quality mate in a bar are very slim. You need to go where there is a higher concentration of loyal, consistent, and healthy people. It's the same with food. Bar food is not the type of food you should get married to. (For this article married to food = eat it, since once you eat it that food becomes a part of you). You need to go where the good food hangs out. Not the chip isle of the grocery store. Shop the produce, deli, fresh meats, eggs, etc. The middle aisles of the grocery store are generally full of the non-marriage material and cheat on you types of food. They promise you happiness and health but once you marry them, they turn around and make your pants too tight and you depressed.
Don’t trust the online dating...
