Month: April 2016

Categories
Lifestyle

Communing With Mother Nature: 6 Tips For Spring Camping

Now that the weather is finally beginning to warm up it’s time to start planning that first camping trip of the year. After all, what better time to be fully immersed in nature than when the leaves are budding, the flowers are blooming, and the wildlife is becoming more active too? But spring can also bring some unexpected challenges, which is why you should plan your outing carefully and be as prepared as possible when you set out for the backcountry. Here are a few tips to help make that process a little easier.

Check Your Gear Before You Go 

Chances are your tent, backpack, sleeping bag, and other assorted camping gear have been in storage for most of the winter. That means that you may have forgotten the condition it was in when you last used it. Before leaving home, give all of your essential items a thorough examination to make sure they’re in working order. Repair or replace anything that isn’t in tip-top condition. Nothing ruins a camping trip faster than being unpleasantly surprised by gear that doesn’t perform up to your expectations. You can avoid that by inspecting all of your equipment ahead of time.

Watch the Weather Closely 

Spring weather is notoriously fickle—wonderful one moment and incredibly bad the next. During the spring, temperatures can fluctuate wildly, and high winds, heavy rains, and other dangerous conditions can arrive at unexpected times. Before you leave on your camping trip, be sure to review the forecast so you know what you’re getting yourself into. If conditions look particularly bad, perhaps it is best to delay the outing for a few days while you wait for things to improve. If you do go, use a smartphone or other connected device to keep an eye on the forecast. That way you can avoid any unexpected surprises.

Dress in Layers 

Because spring weather is so unpredictable, it is best to dress in layers. That way you can remove or add articles of clothing as needed. When the winds start howling, and the rain begins to fall, a wind and a waterproof jacket will prove very helpful as well. The bottom line is that during the spring, you’ll probably need to carry more clothing with you since it’ll be much harder to predict what you’ll need.

Don’t Forget Your Rainfly 

Spring showers can be a common occurrence, but they don’t have to ruin your camping trip. Just remember to pack the rainfly for your tent; it could save you from some long, wet, uncomfortable nights. Pack a tarp to throw on the ground too; it’s is a cheap and easy way to prevent moisture from seeping through the floor of your tent.

Stay Hydrated 

Just because spring weather can be cooler and wetter than other times of the year doesn’t mean that you don’t need to stay hydrated. Be sure to bring plenty of drinking water or have some method for treating water that you find in the backcountry (e.g., water filtration systems, iodine tablets, or something similar).

Be Prepared for Insects 

Early spring typically means that insects aren’t a major concern, but as the season goes on they’ll begin to become more of a concern. Pack insect repellent to help keep the biting bugs at bay. They may not be out in large numbers just yet, but they can still be very annoying all the same.

Follow these handy tips to get your camping season off to a great start. With a bit of planning and preparation, it can be one of the best times of the year to be outdoors.

Categories
Sweat

3 Surprising Tools You Need to Uncover Your Abs

Unfortunately, it doesn’t take much to cover up a good looking set of abs. Five to 10 pounds of fat is more than enough to hide a perfectly sculpted six-pack. So if you want to see the abs you have been working so hard on, you will have to get rid of the fat that’s covering them. That’s where these three machines come in.

It may come as a shock, but these three machines have the potential to shape your midsection more than any abdominal machine you can find in a gym.

1. Food Scale

If you are working hard to sculpt your abs in the gym, you need to work even harder to uncover them in the kitchen. Otherwise no one will ever see the sculpted muscle hiding beneath your skin. The only way to do this is to reduce body fat, and that begins with diet.

Most people have excess body fat simply because they don’t realize how much they are actually eating. People tend to rely on guesswork instead of hard facts, eyeballing amounts and estimating portion sizes. Guesswork rarely works.

As a result, people give up on their dream of getting sculpted abs because they aren’t getting the results they feel they deserve. Even if they are doing 500 crunches a day, it’s rarely enough to compete with what you eat.

Weighing and measuring food is the best way to monitor your caloric intake in order to reduce body fat and reveal those pretty abdominals that have been hiding for so long.

2. Elliptical

Although diet is definitely the most important step in reducing body fat, you can ramp up results by increasing cardiovascular exercise. There are several fantastic machines that are extremely effective in burning fat including the elliptical, treadmill, stair climber, and rower.

Exercises incorporating rotational upper body movement are even better for tightening the midsection. That is why the elliptical cross trainer with swinging arm handles tops my list. Other exercises that trim the waistline include running and kickboxing. The key to choosing the best exercises for sculpting abs is choosing the exercise that incorporates upper body movement and burns the most calories.

Increasing regular cardiovascular exercise can help boost your daily caloric deficit, which will also improve results.

3. Weight Scale

I know what you’re thinking. You are probably wondering how stepping on a scale can help uncover your abs. It’s called accountability—and more people need it.

For some reason, people tend to justify why they aren’t getting results. They will often talk themselves into believing they are doing everything right even if they aren’t getting the results they initially wanted. If you are working really hard in the gym, you can have a tendency to feel like you deserve to eat more. This false sense of achievement can give you the approval you need to cheat on your diet, ultimately sabotaging your hard work.

The scale helps hold you accountable. Initially, you can gain muscle and lose fat without it being reflected on the scale, but eventually the scale will be an accurate measurement of weight loss. Unless you only need to lose a couple of pounds, most people will need regular weigh-ins to keep them from falling off the wagon.

There are dozens of exercises you can do for your abs, but none of them will truly pay off unless you master fat loss—and these three machines are sure to help you reach your goals.

Categories
Lifestyle

How To Make Your Home A Sanctuary Without Going Broke

Home is where the heart is. As cheesy and clichéd as that sounds, our physical, mental, and spiritual selves are positively or negatively affected by our home’s ambiance. If your home doesn’t currently bring you joy, consider taking a few simple and economical steps to make your home a sanctuary.

1. Declutter

The laws of feng shui say that clutter in the home has a way of blocking energy. That’s why one of the first steps in turning your home into a welcoming place is removing all the clutter. Don’t stress yourself decluttering. Simply move from room to room, first cleaning off surfaces and then working on closets and drawers. Keep a bag in the corner of the room that you’re constantly filling with items for Goodwill. And once you’ve decluttered your home completely, avoid recluttering it with items that you don’t need. Consider setting a simple rule: every time you buy something, vow to get rid of something you don’t need.

2. Change the lighting

Let the light in during the day. Don’t be afraid to open doors and windows to enjoy all that natural light. Consider changing your light bulbs to a warmer light for when you turn them on at night. Cree’s LED bulbs provide warm light and they’re environmentally sustainable. Outfit sitting and living rooms with three points of light to expand the space visually. If you have dimmers in your home, make use of them to create an even warmer atmosphere.

3. Bring in nature

Plants can change a room’s vibe almost instantaneously. Want your sun deck to feel like the rainforest? Consider buying an elephant ear plant, an indoor palm tree, or a peace lily. Hanging ferns are gorgeously green and inexpensive. Plants like peace lilies, Boston ferns, ficus, and bamboo not only make your home more attractive and inviting, they also clean and purify the air.

4. Let it flow

Consider getting a small fountain to put someplace you spend a lot of time, like the bedroom. The sound of water creates a relaxing atmosphere. Fountains range in style, size, and price depending on what best fits your home. The sound of water has been proven to help you sleep because it promotes relaxation and blocks other less inviting sounds.

5. Consider scent

Smell is tied to our mood. That’s why you can change the entire ambience of your home just by adding some aromatherapy. Tuck a sachet of lavender under your pillow and place oil diffusers throughout your home. Add all-natural beeswax candles to get that warm glow without the toxicity of conventional scented candles, which can contain phthalates (a known endocrine disruptor) and lead-contaminated wicks.

6. Think area rugs

Wall-to-wall carpet or otherwise less than stellar flooring is really a bummer when it comes to enhancing your home’s decor. The best way to deal with yucky wall-to-wall carpet or otherwise dilapidated flooring is to place area rugs throughout your home. Area rugs don’t have to be expensive. You can find good deals at places that you might not expect, like Goodwill, ReStore, or yard and estate sales. You can even make your own DIY rug. It’s all about reducing and reusing. You can also distract from the floor by drawing the focal point away from it with a funky light fixture or by painting the room an interesting color. Make sure you choose paints that are free of volatile organic compounds (VOCs).

7. Think throws

Throw pillows and throw blankets can make quite a difference in the entire feel of your home without busting your budget. Update your couch, or hide the stain on that old wingback with a good throw pillow. A soft, serene blanket can make an old sofa seem all the more comfortable.
If your home leaves something to be desired it may be time for a few simple changes. You can make your home that much more pleasant and inviting just by adding a few thoughtful touches. Get rid of the junk, soften the lighting, clean up the air, and cover outdated pieces that are too expensive to replace. Once you’re done, you’ll be super excited to come home to your updated sanctuary.

Categories
Wellbeing

7 Ways To Get Your Kids To Buy Into Healthy Eating

Kids seem to be born critics. From the time mine were small they had strong opinions about the clothes they wore, the activities they participated in, what time they should go to bed, and the foods they ate. Of course, that’s all part of growing up, but the challenge for parents who are trying to lose weight is to shift their children’s opinions of healthy eating. Because let’s face it, a lot of kids would rather have chips over carrots and cheeseburgers over grilled chicken.

Here are seven ways to get your kids to buy into healthy eating. It will be good for them and make weight loss easier for you.

1. Shop as a family

In my book, I recommend shopping alone so you can focus on your list and not be swayed by your children’s whims and wants. However, if your kids are old enough to be reasoned with, start taking them food shopping with you. Show them nutrition labels, talk about how the grocery store is laid out, and let them experience what it’s like to select fresh fruits and vegetables.

2. Talk it up

We are a family of talkers. Our dinner table topics range from politics to gardening and everything in between. Talk about healthy eating with your kids in a positive way. This is especially important if you are making a big shift from unhealthy eating to healthier selections.

3. Ask for input

As you plan your meals, ask your children what their favorite meals are. If they want your totally unhealthy tater tot casserole, do some internet research together and find a healthier alternative.

Check out these veggie tots- kids will have no idea they’re healthy for them!

4. Slowly replace junk snacks with healthy ones

It’s always a good idea to rid your pantry of unhealthy foods when you are starting a diet, but it’s trickier to do that when you have a family. After all, you don’t want a rebellion on your hands. Slowly replace junk snacks like cheese crackers, packaged sweets, and candy with healthier ones. As the junk food runs out, buy a better alternative. Some kid-friendly snacks include:

  • Low-sugar granola bars
  • Pretzels
  • Cheese sticks
  • Hummus and whole wheat crackers
  • Dark chocolate squares (you might have to dole these out so they don’t disappear all at once)
  • Fruit
  • Cut-up vegetables and dip

Kids still craving candy and junk food? Try making healthy homemade versions of their favorite grocery store snacks.

5. Get them cooking

One of the best things I did when making a total lifestyle change was involve my kids in the cooking process. Remember that even young children can help cook with proper supervision. As you prepare roasted vegetables or get ready to roast or grill the meat, explain different cooking processes. If your kids are anything like mine, they will more readily eat food they help prepare.

6. Don’t ditch dessert

We still have dessert regularly even though I’m all about healthy eating. If you try to take away all the food treats in your kids’ lives they will be unhappy and definitely not buy into a new healthier lifestyle. So have dessert but do it in a smart, weight loss friendly way. Make it special, serve small portions, and don’t overanalyze it with your kids. Just show them it’s okay to have treats as long as it’s in moderation.

7. Lead by example

If you’ve been making changes for yourself and are finally losing weight because of those changes, don’t stop now. Your younger children probably won’t pay attention to whether you’ve lost weight, but your older kids will definitely notice. Stay committed to improving your eating habits. Kids often emulate what they see. What better habits to follow than your example of making good food choices day after day?

Categories
Sweat

Keep Yourself Young And Radiant By Quitting These Bad Habits

I’m always looking for natural ways to slow down the signs of aging. I’ve used a wide variety of beauty products, but I didn’t realize how many bad habits I had that were aging me. After I changed a few things, I began to notice that I not only looked better, but I felt better too.

Sitting, Sitting, and More Sitting

My job has me sitting at a computer for hours, and then I relax by sitting in front of the TV. All that sitting was actually aging me. Not to mention it’s bad for my heart. I started taking regular breaks to walk my dog (which he also appreciated!) and moving around.

I also made a point of getting at least 30 minutes of exercise daily. I took walks, used dance videos, and spent a few days at the gym weekly. My advice: Stop sitting and start moving to get your blood flowing and keep your true age from showing.

Skipping Sunscreen

I learned years ago that sunscreen is a daily must-have, not just for when I’m at the beach. My fair complexion burns easily, so I make sure my morning facial lotion contains SPF 15 or higher.

Remember, the sun’s out during the winter months too, and ultraviolet rays age you rapidly, so don’t forget to wear sunscreen daily.

Eating Too Much Dessert

Guilty as charged. I have an insatiable sweet tooth and my face was starting to show it. It’s true. Sugar is your anti-aging enemy. As soon as I started limiting my sugar intake, I noticed my skin becoming more radiant. My pores began shrinking and my dark circles disappeared. I haven’t had more than 7 grams of sugar at one sitting for more than a year (okay, maybe a few cheat days—like cake on my birthday!)

Even with my creams, serums, and masks, I wasn’t seeing the results I wanted. Now with my sugar intake under control, I’m seeing the years roll back.

Limiting All Fat

I always thought the less fat you ate, the better, but I was wrong. Your body needs certain fats for skin to stay supple and smooth. The key is choosing healthy fats. Sadly, this didn’t mean that I got to add more french fries to my diet.

I switched some of my snacks to almonds and walnuts. I also started cooking with flaxseed and taking omega-3 supplements. My skin looks younger and more radiant. Plus I have more energy than I’ve ever had in the past.

Face First Into the Pillow

I used to be a stomach sleeper, which pressed my face deep into the pillow. Not only was I waking up with pillow wrinkles on my face, but I had frequent breakouts. I also struggled with keeping my skin tight and firm. I never suspected my pillow was to blame.

Sleeping with your face against the pillow increases wrinkles and prevents the skin on your face from resting like it should. I’ve trained myself to sleep mostly on my back now and my skin looks firmer and the fine lines have started fading away.

Covering Up Too Much

I’m just like everyone else. I want my makeup to cover my flaws and sometimes I put on a little too much. After I read that my makeup could be accelerating the aging process, I switched to natural products to reduce the chemicals I put on my skin.

I also limit how much makeup I put on. It’s one of the reasons I love BB and CC creams as they cover and moisturize in one layer.

Skipping Beauty Sleep

I thought I was doing fine on my 4–5 hours a night. Wrong. I spent more time covering up my dark circles, fine lines, and breakouts than getting anything extra done. Not only was my skin suffering, but my concentration and general health weren’t faring well either.

It took me nearly a month to get on a better sleep schedule, but once I started sleeping at least seven hours a night, I noticed major differences. My skin seemed more supple and my dark circles were just a bad memory. Plus, I was able to focus and get more accomplished in less time.

Daily Changes Matter

It’s not just about beauty products. I could use every product and still age if I don’t have the right daily habits. Try switching to better habits and you’ll see exactly what I mean.

Categories
Wellbeing

The One Thing That's Keeping You From Being Happy

Confidence is something we all aspire to have, but the truth is that insecurity is something we all experience. Insecurities were huge for most people in high school (think acne, frizzy hair, not making the sports team, etc.), and although we’ve hopefully gotten over some of these things, we still are fragile and imperfect human beings who sometimes doubt ourselves.
Take a deep breath and think about your own insecurities for a minute. Maybe it’s about your looks, your career, your intelligence, your family, or any other aspect of life that makes you feel vulnerable to others’ critical opinions. Unfortunately, these negative self-evaluations can limit your growth and stunt you in your relationships by making you feel like you’re not good enough. It is possible, though, to reframe things in your mind so that these uncertainties don’t rob you of your happiness. Here are some strategies to help you tame (and even overcome) your insecurities.

HealthyWay
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The first is simply to identify what you’re insecure about. Find the words to articulate to yourself what thought or belief is bringing you down. Sometimes we have the added difficulty of having multiple insecurities, but there are usually one or two that eat at us the most: “I’m unattractive,” or “my job stinks,” are some examples. Although it can be painful to admit, be honest with yourself.
It can be helpful to write down what you’re feeling so you can examine and evaluate it a bit more objectively. Then identify the source of your belief. Did someone tell you that you weren’t good enough, smart enough, or pretty enough? Where did that message come from? Identify what triggered your insecurity by finding out what’s at the root of it.
HealthyWay
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After gathering some information about how you feel regarding your insecurity, try to be as objective as possible and determine the facts of the situation. For example, a young woman might feel shame when she looks at a beauty magazine because she feels she doesn’t measure up in the looks department.
But after coming to understand what her self-doubt is and that she’s receiving messages about her body from an external source, hopefully she can realize that although she may not look like a model, she does have a healthy, functioning, and beautiful body that she can be proud of and feel comfortable with. By taking a step toward looking at things from a big-picture perspective, you may find that the facts make your insecurity dissipate (or at least not take up so much space in your psyche).
HealthyWay
Shutterstock

You’ve done a lot of “research” on your insecurity: You’ve identified what it is, where it came from, and whether it matches up with the facts. If you find that it’s more than just a nagging thing that’s bringing you down, perhaps consider it as a source of inspiration for you to make some changes.
Is there something you want to achieve? If so, determine what it is. Maybe it’s dressing in a way that is more flattering to your body, maybe it’s advancing in your career, or maybe it’s feeling more connected in your relationships. Once you’ve identified your goal, figure out what small step or action you can take to get yourself closer to it.
Insecurities aren’t always bad if they motivate us to improve. Dreams don’t come true overnight, so break things down little by little to achieve them.
Insecurities aren’t fun. I’ve had my fair share, and although they may never leave us completely, there are steps we can take to make them more manageable and keep them from ruining an otherwise beautiful life. Dig a little deeper into what’s making you second guess yourself, figure out if it’s real, and if you choose to, use your insecurity as motivation to improve your life and relationships.

Categories
Lifestyle

Cactus: The Solution To The Prickly Problem Of Biofuel?

When people first started talking about biofuels—especially bioethanol, which is made from plant material—they had grand plans. Biofuels were supposed to reduce our dependence on foreign oil, help fight climate change by producing fewer carbon emissions than fossil fuels, and reduce poverty in the developing world by providing employment for farmers. Unfortunately, a few decades into the biofuel revolution, many experts are saying that plant-based fuels aren’t living up to their promise. In fact there’s a growing body of evidence to suggest that they’re actually making things worse.
Here are just a few examples:

  • Biofuels are taxing the world’s water resources by using massive amounts of water for irrigation. In many places (particularly in the Midwestern United States) that water is being taken from nonrenewable aquifers. The process of turning plants into fuel is also very water intensive.
  • Because biofuels were billed as the magic cure-all for the world’s problems, land that previously had been used to provide food for humans is being diverted to biofuel production. With less land available for growing human food, there’s less of it available. That has driven up the price of food—particularly in developing countries. As a result, people who were already poor are being pushed further and further into poverty.
  • It turns out that instead of reducing greenhouse gasses, biofuels pump just as much pollution into the air as oil and gas. In other words, the carbon footprint of biofuels is just as massive as that of fossil fuels.

That’s not a terribly optimistic scenario, is it? It’s true that corn and other crops aren’t working out as sources of cheap energy, but we shouldn’t give up on biofuels just yet. There’s one plant that may be able to live up to biofuel’s original hype—without falling into any of the traps we just discussed: prickly pear cactus. Sounds a little crazy, but here’s how it works.
First, cacti primarily grow on land where rainfall is unpredictable. Since food crops generally require regular rainfall, cacti won’t be competing with food crops. Currently about 18 percent of the world’s land could support cactus production but is not suitable for hardly any other crop.
Second, because cactus farming would use currently unusable land, it would provide income-producing agriculture jobs in many parts of the developing world where all the available arable land is already occupied. Aside from being able to thrive in the desert where it’s unbearably hot, prickly pear cactus also has the amazing ability to survive in below-freezing temperatures (as low as –15 degrees C/5 degrees F). That opens up even more unused land for possible cactus harvesting.
Third, cacti are different from most plants in the way they carry out photosynthesis. By hoarding water during the day, cacti need only about one-fifth of the water that traditional plants do. And to produce one unit of dry biomass (using that measure we can compare apples to apples, or more accurately, cactus to corn), cactus takes only one-tenth of the water that the usual plant-based biofuels do.
The next time someone offers you a great deal on some landlocked desert property, think twice before you turn it down. You might just miss out on the next big thing.

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Sweat

Fade Your Scars At Home With These Essential Oils

I’ve been lucky enough to be stuck with several large acne scars on my face. They never seem to want to fade! I even had a scar from a fall when I was a kid. I’d tried a few over-the-counter scar removal treatments, but I was unimpressed. Some scars can only be removed with peels or lasers, but essential oils can also be very helpful.

My Six Must-Have Essential Oils

Quite a few essential oils are effective at helping with scars, but some are better than others. I’ve found six that are powerful and can be mixed to get the best results.

I’d recommend trying each of them on their own to see which are most effective for your own scars and skin type. For instance, lavender is better for sensitive skin. (Please note that anyone can be allergic to anything—natural or not—so do a patch test before using.)

My six must-haves are:

  • Carrot seed essential oil
  • Lavender essential oil
  • Rosemary essential oil
  • Frankincense essential oil
  • Helichrysum essential oil
  • Calendula oil

Carrot seed oil works wonders to help heal scars, and I’ve also noticed firmer skin and a more even skin tone after using it. It’s also great if you have psoriasis or eczema.

Lavender oil treats scars and wrinkles. It’s one of my favorites because it’s not quite as potent as the other oils and doesn’t have to be diluted as much. I recommend it if you have sensitive skin or want a good starter oil.

Rosemary oil is perfect for using as a cleanser or mixing in with your cleanser. I mix it with a carrier oil and add to my nightly face wash. It boosts skin rejuvenation so scars fade faster.

Frankincense oil is another favorite because it helps even out my red skin patches while fading scars. I’ve also had less oily skin since using it.

Helichrysum oil is probably the most effective oil on the list, but it’s far more expensive than the others. I’ve used it on some of my deeper, more stubborn scars, but I tend to save it until I really need it.

Calendula oil does help fade scars, but I’ve found it’s most effective at preventing them to begin with. Using it when you first get a cut, scrape, or other potentially scarring injury helps reduce the amount of scarring. In most cases, I haven’t noticed any scarring at all unless it’s a deep cut.

Using Carrier Oils

The last thing you want is an adverse reaction to any of these oils. I made the mistake of putting carrot seed oil directly on a scar and had itchy, red skin for a few days.

These oils are potent and need to be diluted in a carrier oil before applying them. My preferred carrier oils are:

  • Almond oil
  • Olive oil
  • Apricot kernel oil
  • Rosehip seed oil

Any of these work well with the above essential oils. I usually use almond oil or apricot kernel oil because they’re easy to find.

Mixing and Using

Mixing the carrier and essential oils are easy. I mix one ounce of a carrier oil with five drops of essential oil. If you’re using lavender, use up to 10 drops because it’s a weaker oil. You can mix in multiple essential oils, but I never use more than two at a time. I’ve noticed my skin gets oily when using more than two.

Once the oils are combined, apply the mixture directly to your scars. I apply it twice a day until the scar fades away. Some scars may be gone in a month, whereas others could take much longer.

I keep a special mixture of calendula and almond oil specifically for cuts, which I apply once a day to the cut to prevent scarring.

Remember: the older the scar, the longer it’ll take to fade away. I had to keep reminding myself to be patient, but the wait was well worth the results. Seeing large scars reduced within six months made all my patience worth it.

Categories
Sweat

How To Hike Your Way To A Healthier You

It’s easy to understand why hiking has become one of the most popular outdoor sports in the world. Not only is it a great way to immerse yourself in nature, it is also a fantastic option for improving your overall health and fitness. Here are some tips for how you can use hiking as a tool to help you lead a healthier lifestyle.

Hit the Trail 

Much like walking around the neighborhood, hiking provides a low-impact way to get some exercise. This means that it can help you get fit without putting a lot of undue stress on your knees, hips, or other joints. But since hiking generally involves walking on a trail, your muscles will put forth more effort to cover the same distances, burning more calories in the process. In fact, it is possible to burn as much as twice as many calories while hiking as you would on a typical walk, which makes it a good option for those looking to trim their waistlines.

Use Trekking Poles

Want to burn even more calories while out on your hike? Add a pair of trekking poles to the mix. These walking sticks not only provide extra balance and support while you’re out on a walk, but they force you to use your upper body along the way as well. That turns a hike into a full-body workout, toning your arms, shoulders, chest, and abs all while burning substantially more calories. When used properly, trekking poles relieve a lot of stress off of your knees and hips, allowing you to feel more refreshed when you’ve finished your hike.

Climb Hills 

Another good way to burn additional calories and improve the strength of your cardiovascular system is to select trails that wander up and down a lot of hills. The increased effort that comes with gaining and losing elevation can have a dramatic impact on your body, building stronger muscles in your legs and core while also improving your overall lung capacity. If you want to become more physically fit, hiking hills will definitely get you headed in the right direction. Just be sure to start slowly, gradually picking up the pace over time.

Carry a Pack 

Many of us carry a pack on our hikes already, but if you don’t, you may want to consider adding one. After all, you’ll want to stay hydrated out on the trail, so carrying water is a must. And it never hurts to have an extra jacket, some snacks, a flashlight, and other gear along with you as well. All of that stuff adds extra weight, which means you’ll have to work a bit harder when hiking those hills. But the added resistance can do wonders for your strength and conditioning to the point that you might want to stuff your pack with additional items just to continue pushing yourself a bit harder.

Enjoy the Benefits 

Regular hiking brings a slew of benefits to the hiker, including lower blood pressure, a decrease in the risk of heart disease, increased lifespan, better balance, and a stronger core, just to name a few. If you use hiking as a way of getting healthier you’ll see these benefits start to emerge as a natural byproduct of the exercise you’re getting while out on the trail. As a result, you’ll likely begin to feel stronger and more confident in other aspects of your life too.

Breathe the Fresh Air 

Multiple studies have shown that exposure to nature can have a dramatic effect on your mental and emotional well-being. Breathing fresh air, soaking up the sunshine, and simply taking the time to enjoy the sights and sounds around you on a hike can reduce depression, enhance your mood, and provide higher quality sleep as well. The best part is that you don’t have to do anything extra to reap these benefits other than simply taking a hike. This is a wonderful side effect that comes along with being outdoors on a regular basis.

It’s evident that hiking really can have a dramatic impact on your health; all you need to do is start hitting the trail. You’ll be amazed at how great you’ll feel just by getting outside and immersing yourself in nature, and the side effects from that can be life altering.

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Sweat

Turn Off The Shame Of Weight Regain And Focus on You

Oh, the shame of weight regain. There is something excruciatingly frustrating about seeing the scale inch up and up. One day you are down two pounds and then a month later you have regained those two pounds and added another four or five. Not only is this cycle frustrating, it can cause you to feel ashamed and want to quit even trying to lose weight.
Like many people, I know the shame of “weight regain.” I remember avoiding friends I hadn’t seen for a long time because I didn’t want them to see how much weight I had gained. I even had a client who made an excuse to skip her closest college friend’s wedding because she had put on 50 pounds in the years since she had last seen her friend. She was too embarrassed to show up to the wedding looking so different from how her friend remembered. To add to her frustration, she had been trying to diet for years without success.
The shame of weight regain is real no matter if you put on the weight suddenly or slowly.

What’s the problem with shame?

You may wonder why shame isn’t a good thing when you need to lose weight. After all, for some people, feeling ashamed of a behavior can bring about change. My kids feel bad when they’ve hurt one of their siblings’ feelings and oftentimes they do change their behavior. At least for a day or two.
But in weight regain, shame doesn’t seem to work as an incentive to lose weight. Instead, the more shame you experience over gaining weight, the more you feel hopeless, helpless, and stuck in a pattern you can’t seem to change.
I totally get it.
As I gained weight, I felt worse and worse about myself. As the years went by and I steadily gained more and more weight, my ability to move in the right direction diminished.
There are a few reasons this can happen, including:

  • Depression
  • Low self-esteem
  • Frustration leading to inaction
  • Forced acceptance of your new weight
  • Fear of failure

It’s important to acknowledge the shame you feel, even though that acknowledgment can be emotionally painful. For my client who skipped the wedding, she realized her shame was holding her back from moving forward. Once she got to that point emotionally, things began to change.
You too can move from shame to success with some hard work and deliberate choices.

1. Acknowledge that you do feel ashamed of your weight regain.

It’s a difficult but important first step. Write down what’s happened to make you gain weight, how that makes you feel, and then commit to making positive changes from this point forward.

2. Get some professional counseling if the emotions are so strong that they’re holding you back.

There are often deeply held feelings that affect your weight. If you’ve got issues from your past that you know are affecting how you feel about yourself, it might benefit you to get some professional counseling for a time.

3. Make a doable action plan and lay out the steps you need to take day by day.

Don’t declare you are going to lose 50 pounds in 2 weeks. That’s just setting yourself up for failure and more weight regain. Instead, create an action plan to lose weight in a way that is realistic and healthy.

4. Count all progress as positive.

It’s okay to lose weight slowly. Pat yourself on the back when a pound comes off and stays off, feel proud of yourself for exercising regularly, and let each bit of progress move you forward.

5. Watch out for shame rebound.

Just like pounds can come back on when you don’t want them to, so can shame. I had to fight continually against feeling ashamed of my weight regain even as I was trying to drop those pounds again.
Be on the lookout for those feelings to resurface. But this time, you’ve got a plan to combat them and finally get to your goal.