How to Make Your Resolution Come True this Year!

 

Clue:  If you want to make your resolution come true -- willpower alone won't get you there!

Achieving goals is best approached as if you are trying to overcome an addiction.  In fact, that is exactly what you are doing. We all have addictions.

"Willpower is for people who are still uncertain about what they want to do."  -- Helia

If willpower is required – there is clearly some type of internal conflict. You want to lose weight, but you also want that beer.

When willpower is required there are two causes:

• You don't know what you want, and you therefore have internal conflict.
• You are not committed to a goal/change and created the conditions that facilitate your commitment.

What do you really want?

If reaching your goal requires willpower, you haven't figured out what you want. Because once you really make a decision, the internal debate is over.

So, are you serious about this? Until you decide, you'll be required to use willpower, and will continue making minimal progress.

Are you committed?

When it comes to achieving goals, commitment involves:

·        Making it public

·        Setting a timeline consisting of small measurable goals that lead to the overall goal

·        Creating several forms of feedback and accountability

·        Removing everything in your environment that opposes your commitment.

Once you truly commit - it's as though you've already succeeded. All doubt and disbelief are gone.

Commitment involves building your life around your goals. Your internal resolve, naked to an undefended and opposing environment, is not commitment.

Create conditions that make success inevitable

You will fail to achieve your goals if you don't change your environment.

An alcoholic who really wants to quit drinking needs to not hang around bars and people drinking, but this analogy applies to all goals!

So consciously create an environment that facilitate your commitments. Actually, if you're really committed to a goal, this is exactly what you'll do.

This is how personal growth occurs. We adapt to our environment. Thus, personal growth involves deliberately choosing or creating environments that helps mold us into the person we want to become.

Summary

Bill Walsh said, "If your why is strong enough you will figure out how!"

If you're required to use willpower:

·        You haven't made up your mind.

·        Your desire (your "why") for your goals isn't strong enough.

·        You haven't fully committed to what you're going to do.

·        Your environment is not in alignment with your goals. You haven't created an environment that facilitates reaching your goals.

The Power of Purple Fruit and Vegetables!

 

The deep purple color of fruits and veggies is usually a sign they contain potent plant chemicals that have big health benefits!

A particular type of polyphenol called anthocyanins gives plants their vivid violet colors. (They also give red foods, like tomatoes, and blue foods, like blueberries, their colors.)

Anthocyanins protect purple vegetables from sunlight damage, cold temperatures, and other stressors. And they attract pollinators, like bees and butterflies.

They also can help protect and heal your cells from damage and protect you from many lifestyle diseases, such as cancer, diabetes, and cardiovascular and neurological diseases.

For centuries, people have used anthocyanins in herbal medicines (from dried leaves, berries, roots, and seeds).  Anthocyanins have been used for a wide range of health conditions including everything from hypertension and liver disorders to kidney stones and urinary tract infections — and the common cold.

Anthocyanins Provide some Big Benefits

Anthocyanins consistently reduce inflammation which is an underlying cause of many diseases including Alzheimer's disease, heart disease, allergies, diabetes, arthritis and joint pain, depression, some types of cancer and obesity.

Consuming high levels of anthocyanins on a regular basis have been proven to improve many cardiovascular risk factors – including the ability to lower artery stiffness and lower blood pressure.

Anthocyanins help prevent age-related mental decline and can cross the blood-brain barrier and support brain regions involved in learning and memory.

Anthocyanins from Elderberry and proven viral fighters and have been shown to dramatically reduce the length of respiratory viruses like colds and flus!

Purple Vegetables to Include in your Diet

Purple Cabbage – easy to find and inexpensive yet has the highest level of anthocyanins per dollar spent.

Purple Onion – is probably the most affordable and easiest-to-find purple vegetable out there.

Purple Carrots – carrots were originally purple and yellow, and purple carrots are becoming available again because scientists discovered that purple carrots are more resistant to diseases and pests!

Purple Cauliflower – has 15% more antioxidants than the world-famous superstar food kale.

Purple Potatoes – try substituting purple potatoes to get a bigger anti-inflammatory effect and they taste great!  Research has shown that they can help lower blood pressure and lower the risk of heart disease and stroke.

Purple Asparagus – makes the healthy and delicious food asparagus even healthier!

Purple Brussel Sprouts – hard to find but takes the many benefits of brussel sprouts to another level.

Eggplant – the anthocyanins are in the skins so make sure to keep the skin on when preparing!

Blueberries – everyone knows they are healthy – now you know one of the big reasons – they are high in anthocyanins!

Elderberry - anthocyanins from Elderberry are proven immune stimulants and fight viruses.

The Incredible Mental Health Benefits of Exercise!

 

High levels of stress are being reported by most Americans!  About half of U.S. adults say that uncertainty about the future makes them feel that it is impossible to make plans for the future.    About a third say their stress levels are so high that they sometimes struggle with even basic decisions.   It has been estimated that 75 – 90% of all visits to primary care physicians are for stress related problems.

The great news is that exercise is extremely effective for reducing stress and relieving anxiety and depression!

Exercise Drives Multiple Pathways to Reduce Anxiety and Depression

Exercise boosts BDNF (brain derived neurotropic factor) which improves learning and memory and literally acts like miracle grow for the brain.

Through a separate action exercise causes muscles to help detoxify a toxic chemical called Kynurenine.   Kynurenine is produced from the faulty metabolism of tryptophan.   Under conditions of acute or chronic inflammation Kynurenine forms Quinolinic Acid instead of serotonin.  Excess Quinolinic acid is directly linked to major depressive disorder, bipolar disorder, and schizophrenia – Kynurenine clearance in exercised muscle cells suppresses this build-up in the brain.

Overtime regular exercise remodels the brain’s reward system leading to higher levels of dopamine and more dopamine receptors.    Through this action exercise can both relieve depression and increase your capacity for joy.

Exercise also boost levels of endocannabinoids (yep – the same ones that come from the cannabis plant!).  The “high” from exercise comes from a boost in endocannabinoids.     These endogenously produced chemicals dock on brain receptors and reduce anxiety and induce a state of contentment.    Studies have found that these brain changes help boost positive interactions with friends and family.

The latest research even shows that lactate – produced during intense exercise – travels to the brain from muscles where it is produced – and alters brain chemistry in ways that can reduce anxiety and protect against depression.  

The Evidence on Effectiveness of Exercise for Anxiety and Depression

A recent Metanalysis of 25 Randomized Controlled trials found that aerobic exercise improved depression – particularly for moderate or intense aerobic activity.  In addition, this metanalysis found that previous studies underestimated the power of exercise to control anxiety and depression.

Intense aerobic exercise has also been found to be very effective in treating anxiety – specifically the lactic acid produced during intense intervals has been shown to have a strong anti-depressant effect.  Furthermore, lactic acid has been shown to be linked to improved REM/dream sleep.    After lactate is released by muscles, it travels through the bloodstream to the brain, where it can reduce anxiety and protect against depression.

An analysis of 15 different studies showed that aerobic exercise - especially high-intensity aerobic exercise - reduces symptoms of anxiety.   These anti-anxiety effects persisted for several months after cessation of exercise.

All the participants in the studies had some degree of anxiety.   Their symptoms presented on a spectrum including anxiety disorders, raised anxiety levels, and raised anxiety sensitivity - a condition in which a person feels anxious about the physical symptoms that can accompany anxiety.   People waiting to receive treatment for anxiety served as the controls for comparison.

The found that participants who did both low and high-intensity aerobic exercise experienced greater improvements in their anxiety than non-exercising people in the control group.    High-intensity exercise reduced anxiety symptoms more effectively than low-intensity exercise.    The various interventions lasted between 10 weeks and six months, with participants exercising three times per week on average.

Multiple mechanisms are responsible for the anti-anxiety effects of exercise.   However, one key mechanism mentioned above is the production of lactate from high-intensity exercise.   Increased lactate levels promote the production of lactate which increases the levels of norepinepherine and serotonin levels.  Low levels of these neurotransmitters can drive anxiety and the inability to handle stressful situations.   Learn more about lactate and its effects on the brain in this Found My Fitness Episode featuring Dr. George Brooks:  https://www.foundmyfitness.com/episodes/george-brooks   

Holiday Gifts for Fitness Enthusiasts

 

There is still time to order from Amazon and get a delivery in time for Christmas!  So what should you order for the fitness enthusiast in your life?  Fortunately, there are some fantastic products to allow you to get a great workout at home or on the road when you cannot get to the gym. 

Inertia Wave – is a true game changer product that looks like a Battle Rope but delivers so much more – check out this short video to see what the Inertia Wave is all about:  https://youtu.be/RBDJrEES3Jg The product delivers a fantastic HIIT workout; is super easy to use; and it is very easy to travel with – a perfect gift for the fitness enthusiast in your life – to order click here:   https://inertiawave.com/ at $118.95 for the Inertia Wave Solo this is incredible product that will last a lifetime!

Quiet Punch – a simple to set-up and use device that you mount in between just about any standard door.   Once it is set-up it provides a square punching surface mounted between two poles that go across the door frame and is suspended by bungee cords from the poles.      You can really get after it and get a fantastic boxing workout that is does not shake the house down!  The app comes with great workouts and the system has a cell phone holder so you can watch and follow one of the many boxing/fitness videos available through the app.  You can purchase from Amazon or directly at www.quietpunch.com for  $125

AB Dolly Devices use a platform with wheels to challenge your core and other body parts.    If you are going to use on carpets - particularly thicker carpets - furniture gliders can do the same thing for a very low cost!  You can purchase directly from Amazon = just search for AB Dolly or Core Dolly - there are many good choices starting at about $29.   These devices emphasize the muscle lengthening/eccentric part of an exercise which brings big dividends - and boy will you feel it!

Bellabooty – a great product that allows you to easily load the most effective glute training movement – the hip thrust – without the need for a big barbell:  https://bellabooty.com/  At just $59.95 this is a great gift for anyone who wants to be able to strengthen and tone their glutes!

Elastic Resistance – is a fantastic way to provide a full body workout that can be done in a very small space and virtually anywhere.    There are two main types of elastic resistance: 

Circular Tubing that usually has handles attached – can purchase many different types directly from Amazon

Flat Circular Bands – www.resistancebandtraining.com or directly from Amazon

Also purchase a door mount which typically is placed through the inside edge of the door jam while door.   Then you close the door and there is usually a loop or other way to attach tubing to this anchor so that you can push and pull against the tubing.

There are literally hundreds of highly effective exercises than can be done with elastic resistance and for less than $100 you can buy several different sizes/strengths of bands and sizes along with a door mount and take them anywhere!   Resistance bands can be purchased directly from Amazon and great brands include Lifeline Fitness www.lifelinefitness.com and www.resistancebandtraining.com for flat circular bands.

Another fantastic band product is the X3 Bar System - https://www.jaquishbiomedical.com/products/x3-bar/ - this clever system allow for maximal safe loading and a highly effective full-body workout!.    X3 is typically $549 but look for holiday sales!

Another similar system is the Harambe System - https://harambesystem.com/collections/harambe-systems Full Harambe systems start at $549 - $749.

Suspension Trainers – the most well-known is TRX, but there are quite a few high-quality options.   Suspension Trainers use straps with handles and by adjusting your hand and foot position relative to the straps and where they anchored you can do hundreds of exercises and work your body head to toe.   These systems are light and very easy to transport.     Most come with some type of door or universal mounting system to allow you to use them in many places from a hotel room to a playground to a gym.

High quality Suspension Trainers include: 

TRX – the most well know product on the market and it is available from TRX available on Amazon for $149.    Or buy directly from TRX at www.trxtraining.com

Lifeline Jungle Gym XT – another fantastic product with a split anchor design which allows you to precisely target certain muscles better such as chest doing chest fly's.   At $99.99 this is a great value and a virtually indestructible product.   This product can be purchased from Amazon or at www.lifelinefitness.com

 

The Best Ski Conditioning Program

Skiing is a challenging activity that requires:

Strength

Balance/Stability/Kinesthetic Awareness

Speed

Muscular Endurance

Ski Specific Strength

Skiing requires strong lower body muscles combined with a strong core and upper body.    What is unique in skiing is a strong emphasis on eccentric (muscle lengthening for shock absorption) and isometric (static contraction to prevent movement) muscle contractions.

To properly prepare it is important to choose specific exercises which challenge the lower body and core for the unique demands of skiing.

The reACT Trainer - The Ultimate Ski Specific Training Tool!

The reACT Trainer is an amazingly effective tool for developing ski specific strength, endurance, power, balance and stability.    It emphasizes eccentric muscle contractions which are so critical for skiing while also demanding balance and core strength.   5 - 10 minutes twice a week for 3 - 6 weeks before ski season will make an incredible difference in your skiing performance.

To learn how to use the reACT Trainer check out this quick intro video:   https://youtu.be/b5LWiI19c1k?si=679_oyiqLw55g7dk 

Slideboard Exercise/Floor Sliders

Two other great tools for ski conditioning are slideboards and/or floor sliders.    Both place a strong emphasis on the eccentric aspect of key exercises like lunges and side lunges. 

A slideboard provides a ski specific challenge to the the lower body and core in a dynamic manner that demands strength, power and flexibility all while moving laterally which is another unique aspect of skiing.   This means the inner and outer thighs must be heavily conditioned to prevent premature fatigue on the slopes, and the slideboard is perfect for this!  Check out this video of the basic slide movement:  https://youtu.be/fpaFkIQx7FE For more ski specific slideboard exercises go to:  https://www.youtube.com/playlist?list=PL33FAB06632D708A6

Floor sliders/gliders can mimic some of the benefits of slideboard exercise by allowing the foot/feet to slide on the floor during lunges, side lunges and core exercises.    To get a sense of all the exercises that can be done using these simple and inexpensive gliders check this out:  https://youtu.be/xdn9M4rXEtA