1. Eat out. This limits your food options to what’s available nearby, and can double or triple your meal choices.

2. Skip lunch. This is more common than you’d think, and sets you up for poor productivity and less-than-healthy panic snacking.

3. The brown bag. It’s less glamorous, but gives you complete control and leaves money in the bank.

Though it takes more effort, option three is the right choice for your physical and economic health … if you do it the right way. To make that happen, take a page from the pros and develop these five habits to beat the brown-bag blues.

1. Put Variety in Your Sandwiches

What says packed lunch more than a sandwich? It’s tidy, easy and a natural fit. Eat one with a side of fruit or veggie sticks and you have a well-balanced meal complete with whole grain bread. But don’t limit yourself to meat on bread. Mix it up with pita bread or wraps. Replace the cold cuts with egg salad and tuna fish. Try hummus instead of mayo. The variety isn’t just healthier, it keeps lunches fresh and exciting.

2. Overcook for Dinner

Lunch gets the short end of the busy schedule stick. Breakfast is easy, and dinner gets some time and attention, but lunch often remains an afterthought. The answer is easy: simply cook enough dinner to pack a serving for the following day. The nutrition and diet attention you gave the evening meal is just as valid for lunchtime. Besides, you can make your cold-pizza-eating colleagues jealous when you reheat that dinner treat.

3. Pack Three Snacks

More than one diet recommends dividing your daytime meals into three snack-sized chow sessions rather than a single lunch. You can set up your lunch to work with this by bringing along enough for all three, or packing three distinct and different mini-meals. If you do this, try packing each in a separate container to avoid the temptation to eat it all at once. This method is about spreading food intake over several hours.

4. Bottle the Water

Drinks are a lunchtime blind spot for many, especially with the easy access to sodas and other sugary drinks at most work-friendly food counters. If you pack your lunch without a drink, you’ll be apt to run down to the vending machines or corner store — and tempted to get the same sugar-rich beverage you would at a restaurant. Instead, invest in a reusable water bottle and use it during, before and after lunchtime.

5. Salads Are Your Friend

We’re not talking some iceberg chunks and shredded carrot like the side dish where you’d buy lunch if you didn’t know better. Instead, take pieces of what you had for dinner and mix them together, then add some shredded veggies and cheese for added flavor. A dinner of beans and whole grain rice gets mixed in with feta, raisins and bell pepper for a Mediterranean treat. Resist the temptation to drown it in dressing. After a week or so, you won’t miss it.

Comment contest! Post below your most successful healthy brown bag lunch ever! Comment on the comments to vote for the winner. Whoever gets the most comments may brag to all their friends until further comments end your reign. 

Sources

https://www.google.com/search?q=eat+drink+and+be+healthy&btnG=Search+Books&tbm=bks&tbo=1

http://www.webmd.com/food-recipes/features/cheap-and-healthy-brown-bag-lunch-ideas-for-grownups

http://books.google.com/books?id=D_-s4IAqImwC&printsec=frontcover&dq=body+for+life&hl=en&sa=X&ei=6SAxUdiMA8rkqAG7xoDgAw&ved=0CDAQ6AEwAA

Since so many people use protein powders in their workout regimens, it makes sense to consider what it truly can and cannot do for the athlete. Do protein powders improve athletic performance? Can they help you gain muscle mass? Do they really help you lose weight? How much do you really need to feel its effects?

What It Does

Proteins are made of amino acids, which are commonly referred to as the building blocks of life. In various forms, these proteins are vital to the composition of every cell, tissue and organ in our bodies. Protein is also used in building and repairing muscle fibers.

This is especially useful after your workout, when muscle fibers are damaged and left in need of repair. That reparation process is what causes muscles to grow.

Most people satisfy their protein needs through their diet, but if you find that you have difficulty fulfilling those requirements, protein powders can come in handy.

What It Doesn’t Do

Even though protein has such a direct, logical link with muscle, there is no evidence to prove that protein supplementation can actually improve performance. In fact a 2007 study in the Journal of Sports Science and Medicine showed that protein supplements did nothing to increase upper body strength, lean muscle mass or total anaerobic power in college athletes. There was a small improvement in lower body strength, but not enough to recommend protein powder for athletes.

The research is still inconclusive as to whether or not protein powders can actually increase lean muscle mass, though. It’s a difficult thing to prove or disprove, since everyone gains muscle differently.

One study did find that supplementation with whey protein, compared to soy protein, did encourage weight loss in obese individuals. The researchers give credit for this change to low levels of the hunger hormone ghrelin that was found in the whey group. It should be noted that the weight loss was only about two pounds over six months and that the entire mechanism at work here is not yet fully understood. More research is needed to really support the use of whey for weight loss.

The use of protein powders, whey or any other, really isn’t supported by science, despite this study. Most protein powders are high in calories, including calories from fat, so taking large amounts can actually lead to weight gain.

How Much You Need

As stated, most people get all the protein they need from a healthy diet. Still, teenagers who are growing rapidly, vegans, people recovering from sports injuries or those embarking on a new, more difficult workout plan, will all have increased protein requirements. Talk to your doctor to see if you could benefit from protein supplementation.

To calculate how much protein you need, you’ll first have to classify your activity level. Casual exercisers need about 0.5-0.7.5 grams of protein daily per pound of body weight. Competitive athletes need 0.6-0.9 grams per pound.

Again, there are dangers associated with protein supplementation, so discuss it with your doctor. Too much protein in your diet can cause digestive problems, heart disease and gout. Soy protein supplements have even been shown to increase the risk of certain cancers in men by decreasing testosterone levels.

Have you taken protein supplements? Please share your experience with us in the comments.

Sources

http://www.cdc.gov/nutrition/everyone/basics/protein.html

http://www.jssm.org/vol6/n1/11/v6n1-11pdf.pdf

http://www.webmd.com/vitamins-and-supplements/lifestyle-guide-11/protein-powder?page=1

http://www.webmd.com/diet/news/20110715/whey-protein-may-be-helpful-for-weight-loss

http://cebp.aacrjournals.org/content/16/4/829.short

How is Johnson Health Tech Still Strong (#StillStrong)?

Earlier this year we were contacted by a LIVESTRONG by Johnson customer, Theresa. Theresa is the mother of Joshua, a young man who was diagnosed with a cancerous brain tumor in 2011 when he was only 18 years old.

After one doctor told Theresa he “could do the surgery, but…,” she sought a second opinion. They took an ambulance to a different hospital to meet with a different neurosurgeon and Joshua’s brain tumor was removed during a 7 ½ hour surgery. Although the surgery was successful, Theresa and Joshua spent the next year traveling 3 ½ hours each way to complete his chemotherapy and radiation treatments, sometimes five days a week. He completed chemotherapy in August 2012 and continues his path to recovery.

Joshua also completed 14 months of occupational and physical therapy after his surgery. In order for him to continue to exercise, a vital component of his recovery, Theresa purchased a LIVESTRONG LS13.0T treadmill for Joshua to use at home since he still tires easily.

Theresa quickly learned that the treadmill, as she purchased it, would not work for her son. Unfortunately, Joshua’s balance was severely affected by the cancer. He was unable to adjust his stride to walk on the treadmill without kicking the motor cover because the handlebars did not go back far enough for him to hold on while walking. Theresa wanted to know if we had longer handles to use on their treadmill.

Frustrated, but hopeful, she sent an email to our Customer Technical Support Department requesting a solution that would enable her son to use the treadmill comfortably. “When I saw the note from Theresa, I just thought it was a great opportunity for us to use our skills to help someone directly,” said Bob Najduk, senior project manager – global retail. “The problem was unique because the frame wasn’t designed to work with medical handlebars.”

Although Najduk was unsure it was possible to meet Theresa’s request, after passing some communication around, the product management team collaborated with the model shop to create custom medical handlebars to retrofit Theresa’s treadmill.

“Rick Mobley and Noel Johnson took a look and found an incredibly smart solution that had never been thought of before,” said Najduk. “Rick spent time out of his day perfecting the design with such detail and focus that when I went back to see the final result I was truly speechless.”

Theresa’s story really hit home with Johnson Health Tech Model Shop Lead Rick Mobley. “I lost my nephew to cancer last year so I am very familiar with the toll that battling this disease takes,” he shares. “I felt that anything I could do to help someone else that is going through it would be time spent in the best possible way.”

Joshua is thrilled and Theresa tells us the extensions make it much easier for him! Several weeks ago he had another MRI and all is still well.

“…Wow I could not have expected how hard you all would have worked to help one person. I thought you might give me some suggestions but to have them build and ship a new design to us went way beyond my expectations!” said Theresa.

This story truly inspires our team to keep looking for ways we can make a difference in our customers’ lives.

“We spend every day using our knowledge and skills to help people improve their fitness and this time it was extra special because we could help someone who needed more than most,” said Najduk.

How are you Still Strong? Who are you Still Strong for? Tell us in the comments and share your story on our Facebook page using hashtag #StillStrong.

Most people know someone who has been sick or has a chronic disease. But most have no idea how to talk to them about it. Some people simply ignore the issue, even going so far as to drop the friendship because they don’t know how to deal with it. Others ask “What can I do for you?”  But this means that the ill person has to come up with a way for you to help them. Better is to offer a tangible way to help from offering to pick up their child from school to getting them milk the next time you go shopping.

It’s a natural human reaction to feel awkward in the face of illness, but what you don’t want to do is make the sick person feel worse or demoralized by an insensitive comment or even ignored by no comment at all. So what’s the best way to talk to someone who is dealing with an illness, surgery or even facing their mortality?

Author Letty Cottin Pogrebin helps us through these common situations with her new book out this month, How to Be a Friend to a Friend Who’s Sick. The book is chock full of great advice to help you be a good buddy. Here are some of HER tips:

·         The main three things you ought to be able to say to someone who’s sick:

o   Tell me what’s helpful and what’s not.

o   Tell me if you want to be alone and when you want company.

o   Tell me what to bring and when to leave.

·         Show you care. That’s the key even if you don’t know what to say or do, be there for the person.

·         If you’re going to visit a sick person, first make sure they really want you to visit. Sometimes just dropping off their favorite food or writing a note telling them you are thinking of them may be enough. Don’t overstay during a visit because you think your friend wants company; actually ask and get them to tell you the truth. And don’t expect to be entertained.

·         Ask if they want to talk about their illness, and if they do, really listen without judging, interrupting or offering your solutions. “Advice,” she writes “can be dangerous, usolicited advice infuriating.”

·         Don’t tell horror stories and avoid self-referential comments or anecdotes. You probably don’t know “what it’s like” so don’t claim to. Even success stories can fall flat because every situation is different.

·         Avoid hackneyed platitudes, empty eloquence, and feel-good clichés.  “What doesn’t kill you makes you stronger.” “Everything happens for a reason.” “Chin up.” Those don’t help. More helpful  is to express empathy and availability: “I’m so sorry this happened to you.” “I’m here if you want to talk.” “I’m bringing dinner.”

Think before you speak, she advises. “What pops into your head should not necessarily plop out of your mouth.” And remember, everyone wants to matter and know they are thought of and loved especially if they are going through a hard time. You can never go wrong telling someone what they mean to you.  “Your job is simply to be their friend.”

Let us know if you’ve found words that have helped or something someone said to you or did for you when you were sick that was spot on.

 Resources:

·         How to Be a Friend to a Friend Who’s Sick, by Letty Cottin Pogrebin (PublicAffairs)

·         Help Me Live: 20 Things People With Cancer Want You to Know, by Lori Hope (Celestial Arts)

·         There are lots of free web-based care-giving coordination sites that allow family, friends, colleagues and neighbors  assist those in need by setting up a private community and calendar to organize visits, meals, rides and other tasks so life can run smoothly when someone is sick. Here are a few:

o   www.lotsahelpinghands.com

o   www.caringbridge.org

o   https://www.carepages.com/

Condiments and Your Waistline

Condiments kick dishes up a notch by adding flavor. But if you’re not careful, you may end up getting more than you bargained for. Many popular condiments are loaded with calories, fat, sodium and added sugar.

What’s more, even if you use “light” versions of your favorite spreads and dressings, you may not be doing yourself any favors. That’s because experts say when we see “less sodium,” “low-fat” or other nutritional claims on labels, we assume the food is healthy, and end up using more of it. One tablespoon of reduced fat mayonnaise comes in at approximately 5g of fat and 50 calories. Compared to one tablespoon of regular mayonnaise, with 11g of fat and 100 calories, it is healthier. The problem is that most of us don’t limit ourselves to one tablespoon.

Healthy Alternatives

To keep condiments from sabotaging your diet efforts, the key is to make healthy choices and be mindful of portion sizes. Try these substitutions:

·         Instead of using mayonnaise or sour cream for dips and spreads, opt for plain, low-fat Greek yogurt. The consistency is the same, but the Greek yogurt packs a protein punch, meaning your meal or snack will be more satisfying.

·         Dip your crudités and chips in hummus rather than ranch dressing. It’s lower in fat and higher in protein and fiber.

·         Make your own salad dressings instead of buying them. This way, you can control exactly what goes into them. Mix balsamic vinegar, olive oil, a dollop of mustard and a spritz of water together for a healthy, homemade vinaigrette. If you must have the store brand, keep in mind that vinaigrettes are typically healthier than cream-based dressings and sauces.

·         Don’t double up. Do you like to dip your buffalo wings in bleu cheese dressing? Chances are the chicken wings are heavily coated with buffalo sauce. Either skip the dip or only garnish the wings with buffalo sauce. Choosing one or the other will help you cut calories.

Get Condiment Savvy

These condiments are almost always fat-free and generally low in calories. Just watch the sodium and sugar content:

·         Ketchup: This picnic staple is made using puréed, cooked tomatoes, spices and seasonings. Look for low-sodium and low-sugar versions.

·         Barbeque sauce: BBQ sauce is made from combining ketchup, vinegar and Worcestershire sauce. Steer clear of “brown sugar” or “honey” varieties to keep sugar in check.

·         Mustard: Yellow mustard just contains mustard seeds, vinegar and seasonings. On the other hand, honey mustard is usually packed with sugar and fat.

·         Salsa: Salsa is made using fresh veggies, fruit, herbs and/ or spices. It’s one of the lowest calorie condiments out there, coming it at just 5 calories per tablespoon. Use it as a dip, on a baked potato or as a marinade for fish or chicken.

·         Soy sauce: Soy sauce is made from fermented soy beans, roasted grains, water and a lot of salt. Choose low-sodium soy sauce and use it sparingly.

What’s your favorite condiment? I put hot sauce on everything!

Sources:

http://www.8newsnow.com/story/11992407/nutrition-facts-about-condiments

http://www.nbcnews.com/id/35990706/ns/health-diet_and_nutrition/

http://www.huffingtonpost.ca/2013/02/21/bad-condiments_n_2733484.html

http://nutritiondata.self.com/facts/fats-and-oils/7520/2

But new research is suggesting that watching all that TV really is bad for us after all.

One Australian study calculated that every hour of TV watching has the potential to chop 22 minutes off of your life. If you were to combine these findings with the amount of TV watched in America, you could reasonably estimate that each week Americans are losing 12 and a half hours off their lives.

Along with that, TV watching has been linked to increased risk of heart disease, obesity and diabetes. A recent study published in the British Journal of Sports Medicine even linked 20 hours spent in front of the TV with a sperm count that was decreased by half.

But let’s be honest. It’s not the TV doing these things to us. It’s what we do while spending all that time watching TV: Nothing.

The Problem

The real cause of all this trouble is the simple fact that when you’re watching TV, you’re sitting and doing nothing else. This sedentary lifestyle is really to blame for increased chronic health problems and shortened lifespan. These periods of inactivity mean that your muscles aren’t moving so they aren’t burning calories, therefore you have plenty of used calories that need to be stored. These calories get stored as fat.

Prolonged, habitual inactivity can actually program your metabolism to operate at a slower rate. This means that your body could get stuck in a fat-collecting rut, rather than using those calories more efficiently.

TV is also solidly linked with an increase in snacking, especially on calorie-rich junk food. Since your metabolism is already slowed down when you’re watching TV, chowing down on snack foods isn’t going to help the situation any.

The fact is that long periods of TV watching contribute to bad habits and break good ones. Physically and mentally, you’re better off doing chores around the house.

Breaking the Habit

Butthis is easier said than done. There’s a good reason TV watching is so prevalent: people need to relax. Just like everything else, though, this mode of relaxation is best enjoyed in moderation.

Instead of sitting down and flipping through the channels aimlessly, try having a plan for what show you want to watch. If your purpose is to watch that one program, you’re much less likely to spend hours on the couch.

If that’s still asking too much, try taking breaks during your TV marathons to get up and move around. Commercials are a built-in excuse for you to get moving, even for just a few minutes every so often. The point is to break up these long bouts of sitting and inject some activity throughout your day.

Or do something radical and consider NOT watching TV for an evening. What will you do instead? Cook a meal with your family or friends. Dance to music. Read a book. Have a conversation. Take a walk after dinner. You might find yourself energized and more upbeat, since you’ve been active and social instead of not. You might be surprised to find that the hours between getting home from work and going to bed seem longer once you cut TV out of the evening.

If you’re really feeling hardcore, consider getting rid of your TV altogether. What else could you do with that money you used to spend on the cable bill? Buy a bike? A gym membership? New running shoes?

Your waistline — and your wallet — would both thank you.

Do you have any tips for watching less TV? Please share them in the comments.

Sources

http://www.sciencedaily.com/releases/2013/02/130204184531.htm

http://www.nydailynews.com/entertainment/tv-movies/americans-spend-34-hours-week-watching-tv-nielsen-numbers-article-1.1162285

http://www.telegraph.co.uk/health/healthnews/8702101/Every-hour-of-TV-watching-shortens-life-by-22-minutes.html

http://www.cnn.com/2010/HEALTH/01/11/television.tv.death/index.html

The “Women’s Division”

Fukuda joined judo’s “Women’s Division”  in 1934 at the invitation of Kano, who knew her mother when she was just 21 years old. She remained in Tokyo during the bombings of World War II, driving through the ruined city to teach lessons. After the war, she represented Judo on the world stage, including a demonstration at the 1964 Tokyo Summer Games that led to Judo’s induction as an Olympic sport. When Kano asked several of his students to volunteer to learn English in order to bring Judo to the west, she alone took the challenge.

In 1966, she took her art to Mills College in Oakland, across the bay from San Francisco. She taught Judo at the college and in her San Francisco school until her death this year.

Male Prerogative

Despite Kano’s progressive decision to create a women’s division for Judo, Japanese culture in the pre-war 20th century held women as second-class citizens. Neither Kano nor any other members of Judo leadership felt any woman needed rank above a 5th degree black belt. Sensei Fukuda remained at that rank for nearly 20 years, watching male students of hers surpass her rank due to the sexism inherent in Judo culture at the time.

One of her long-time students and friends was Shelley Fernandez, an influential member of the National Organization for Women. Starting in the early 1970s, Fernandez led a movement to get Fukuda promoted, a movement that included pressure from Yale University and the State of California.

Sacred Treasure

Fernandez’ work was fulfilled in 1972 when Sensei Fukuda was promoted to 6th degree black belt, making her the highest-ranked female Judo player in the world. In 2011, she became the first woman to receive the rank of 10th degree black belt in her art. Because of her example, and Fernandez’ advocacy, she will not be the last.

In 1990, the National Government of Japan awarded Sensei Fukuda the title of “Sacred Treasure.” Her life story has inspired many, including American Judo Gold Medalist Kayla Harrison and Bronze Medalist and UFC Champion Ronda Rousey. Even in her late 90s, “O-Sensei” (a title she earned with the rank of 10th degree) taught class three times a week and hosted both a women’s training camp and an annual tournament.

O-Sensei Fukuda is the subject of a documentary named after her life motto: Be Strong. Be Gentle. Be Beautiful. She voluntarily took on spreading Judo worldwide instead of taking a husband or having a family, but her influence lives on through Judo players and martial artists who would never have trained without her journey, and women who experienced greater opportunity because of her courage.

Health or hype?

Coconut oil isn’t a new food, but it’s gained popularity in recent years. This is partly thanks to vegans. People who eat a vegan diet don’t consume any animal products. Coconut oil isn’t an animal fat and it’s solid at room temperature, making it an excellent vegan alternative to butter.

Scientists have also been taking a closer look at coconut oil lately. Coconut and coconut oils have long been on the nutrition naughty list since they’re high in saturated fat. One teaspoon of coconut oil contains 12 grams of saturated fat (compare this to 2 grams of saturated fat found in olive oil) — more than half the saturated fat most people should eat per day.

This type of fat is unhealthy because it clogs arteries, raises your LDL or “bad” cholesterol and ups your risk for heart disease. Plus, most processed coconut oils contain partially hydrogenated oils or trans fats. This type of fat is considered to be the most harmful fat because it not only raises LDL cholesterol, but it also lowers HDL or “good” cholesterol levels.

However, some experts say that not all saturated fats are created equally. The main type of saturated fat found in coconut oil is lauric acid. Preliminary studies show that lauric acid increases the levels of HDL in the body and lowers LDL. What’s more, virgin coconut oil doesn’t contain hydrogenated oils or harmful trans fats so it’s a healthier option.

But even if you use virgin coconut oil, the jury is still out on whether or not coconut oil is good for you. There are no scientific studies to date that back up any of the health claims of coconut oil. While the nutty, vanilla flavor may taste great in a batch of cupcakes, coconut oil probably won’t rev up your metabolism, enhance your memory or clear up your acne.

Should you use coconut oil?

Like all foods and beverages, consuming coconut oil is fine in moderation. Experts are hesitant to label coconut oil as “nutritious,” but they agree that in small amounts, it probably isn’t harmful. Try substituting it for butter in baked goods, sautéeing vegetables in it or using it as a base for salad dressings. Keep in mind that coconut oil is high in fat, so use it sparingly.

There’s also probably no harm in applying coconut oil to your body. Some people say that using it as a lotion can help clear up sunburn, eczema and psoriasis. Others claim that it softens hair better than any conditioner on the market. Even if coconut oil doesn’t live up to the hype, at least you’ll smell good!

Have you tried coconut oil? I drizzle it over sweet potatoes before roasting them, and it tastes delicious!

Sources:

http://www.huffingtonpost.com/dr-mercola/coconut-oil-benefits_b_821453.html

http://www.sparkpeople.com/resource/nutrition_articles.asp?id=1799

http://www.mayoclinic.com/health/coconut-oil-and-weight-loss/AN01899

http://www.nytimes.com/2011/03/02/dining/02Appe.html?pagewanted=all&_r=1&

http://www.mayoclinic.com/health/trans-fat/CL00032

Image suggestion: http://www.istockphoto.com/stock-photo-15123102-coconut.php

Getting Things Done (David Allen)

This classic business book sells as a formula for “stress-free productivity.” There’s a good chance you’ll apply its core ideas to organizing your life and business, just like millions already have.

For fitness, you’ll focus on the first section of the book. It’s all about priorities and setting goals, and will help you frame exactly why you’re working on your fitness, and how you’re going to get where you want to be.

Tao of Jeet Kun Do (Bruce Lee)

One look at the iconic photo of Lee’s bare torso and you know he has a thing or three to say about fitness. Tao is the central treatise on the martial art he developed after exposing his early Wing Chun training to other martial influences in Seattle and Los Angeles.

It also espouses a simple philosophy. Study hard. Use what’s useful. Discard the rest. Understanding and internalizing this concept, especially in Lee’s context of physical and personal development, will help anybody’s fitness program.

Strength Finder 2.0 (Tom Rath)

Rath’s concept turns the typical model of personal development on its ear. If you work to improve the areas where you’re weak, after years of effort you end up average. But if you spend that same energy on areas where you’re strong, you can become world-class in that arena.

Fitness is a bit different. If you’re strong and flexible, but overweight, you haven’t reduced your exposure to illnesses like heart disease and type II diabetes. Still, Rath’s insights into development and motivation can help you develop a fitness program that keeps you excited about your workouts and meal plans.

The Four-Hour Work Week (Tim Ferriss)

This one’s all about “lifestyle design,” and offers techniques and philosophy for creating exactly the life the reader wants to live. It tends to over-promise on what’s possible for the average working family, but still offers a compelling mindset and oodles of tools.

In terms of fitness, you’ll read this for the time and life hacks. Those tools include dozens of ways to find three or four extra hours of time or productivity each day … so say goodbye to “I don’t have time for fitness.” If you love this, also check out The Four-Hour Body and The Four-Hour Chef, two fitness-centric titles by the same author.

The Way of the Peaceful Warrior (Dan Millman)

A classic in the martial arts community, this is the fictional biography of a competitive gymnast who meets a spiritual guru and how that changes his life. It’s usually filed under “inspirational” and fits the description.

The fitness advice has as many myths as it does proven advice, but read this one for stress relief. The narrator learns life lessons and simple meditation techniques you can put into place tomorrow, and use for the rest of your life.

Honorable Mention: Biographies

Any biography, any time. Whenever you start to feel that your fitness goals are too much, read the biography of somebody like Arnold Schwarzenegger, Eleanor Roosevelt, Kevin Maynerd or Conrad Hilton. Nothing’s quite as inspiring and true stories of people who did incredible things.

For good reason, these methods continue to be used and promoted. But new research has emerged that really gives weight to the whole practice. What does this study show? How can you use the information to improve your performance?

The Research

A significant body of evidence already exists that links personality traits, such as stress management, with cardiovascular health. Researchers at Florida State University College of Medicine, however, wanted to understand this connection more fully. While previous studies had explored the effects of personality on overall cardiovascular health in respect to lifespan and predisposition to illness, this new study hoped to reveal the connection between cardiovascular fitness and certain personality traits.

During the course of the study, 642 participant were assessed on neuroticism, extraversion, openness, agreeableness and conscientiousness. These five measurements were then used to create a profile to determine how resilient their personality was.

Each subject then had their resting and walking energy expenditures measured. The study found, when all the numbers had been compared, that subjects with more resilient personalities were more physically fit. These people walked more quickly, had a greater aerobic capacity and used less energy.

Because the ability to maintain healthy energy levels is directly associated with longevity and the prevention of age-related diseases, the study shows that a positive, resilient personality can actively lead to a longer, healthier life.

What You Can Do

It’s all well and good that being positive can help in so many different ways, but what if that’s just not who you are?

As frustratingly simple as it sounds, try to think more positively. Many studies have indicated that people who practice positive self-talk experience less stress and all of the negative side-effects that it brings with it.

For example, instead of just thinking “I’ve never done that before,” focus on the fact that it’s an opportunity to learn something new. Practice putting these positive spins on things that you deal with in your daily life and you’ll quickly notice that you feel less anxious and more energetic.

In relation to your fitness routine, those age-old affirmations are just as good now as they ever were.  Continue to encourage yourself and focus on what you’re capable of accomplishing. A major step toward building self-confidence is setting achievable goals.

Each time you set, and reach, a progressive goal you will see that you are capable of doing more and more challenging things. Measure your progress, as well, whether it be in your mile time or weight, to have tangible proof of how far you’ve come.

But it’s worth noting that the researchers in the above-mentioned study discussed the importance of having a resilient personality. This means more than just positive thinking. It means that even when you face a hardship, maybe even taking a few steps backwards, you have the ability to recover.

Even if you do fail to reach a goal you set for yourself, try to turn that experience into something positive. Use the frustration you felt as a motivation to improve.

Have you experienced the power of keeping a positive view? Please share your experiences in the comments.

Sources

http://www.sciencedaily.com/releases/2013/02/130214120516.htm

http://www.mayoclinic.com/health/positive-thinking/SR00009/NSECTIONGROUP=2