|
|
Keeping fit is definitely part of the KEWL lifestyle. Check back soon for our Fitness Tips which will keep everyone chasing YOU! For now, here's one that was in the mag... |
Sticking To It
Have you ever set a fitness goal and then not stuck to it? Well, you’re not alone! Ideas that sound great from the comfort of your couch after a bowl of buttered popcorn, are not always the easiest ones to keep going with. But the fact of the matter is you have to keep trying. Giving up on being fit is the same thing as giving up on yourself – and that is simply not acceptable! Here at KEWL, we’ve had our share of diets and exercise fads, and even when it’s hard to get back to work, we’re always happier when we do. “If at first you don’t succeed, try, try again!” It’s an old saying that is still around because it’s so true.
So, what can you do to help you stay motivated? Use any trick and every trick you can – whatever it takes to keep you trying. Here are a few tips that we found helpful.
Set a goal.
Be specific about your goal. Do you want to be healthier? That’s kind of vague, and it’s hard to stick to a half formed, hazy, foggy idea. Write it down and describe it in detail so it becomes crystal clear to you exactly what you want. Then you can imagine it better and focus on making it happen. Also, if it’s a big dream, set little goals on the way to the big one, so that you can really see and celebrate your progress!
Do your research.
It’s okay to dream big, but make sure you have a little reality check on how quickly you can expect to succeed. It takes about 4 months to train properly for a marathon, and most things worth having take time. Do some research to find out how long other people have taken to reach a goal like yours and what they have done to get there, so that you are prepared to put in the time and effort required. Maybe you’ll even pick up a trick or two from them to help you along the way!
Repeat it often.
Research shows that people who remind themselves of their goals daily are much more likely to reach them than those who don’t. Remind yourself each night before you go to bed, and if you write a note and stick it on the bathroom mirror, you can even start each day reminding yourself of what your goal is. You could also write it in your locker, in your binder, and maybe even your notebooks. In eastern religions they call a phrase repeated over and over to keep you focused on a specific goal a “mantra”. If you turn it into a catchy phrase, you can even repeat it over and over while doing chores, riding the bus or waiting in a line!
Keep track of your progress.
Keeping a diary, and writing in it every day let’s you keep track of whether you are doing something each day to get you closer to your goals, and also to record if the work you’re doing is really bringing you closer. Sometimes, something we are doing isn’t as effective as we’d like it to be, but if it’s not effective at all, you should give it up and try another way. Writing things down and checking over them later will help you see where to focus your energy for the best results!
Don’t turn a slip into a stop.
Nobody’s perfect, and things aren’t always going to turn out the way you want them to. You are only human, and you’re going to slip up or make a mistake. The trick is not to let that stop you completely. If you wanted to eat healthier, and just couldn’t resist that chocolate sundae, don’t fret! Just get back on the program again right after – and stay strong after your treat. There is a difference between slipping and falling down the whole mountain!
Practice ‘self-visualization’.
Find a quiet space every week or so, and imagine yourself achieving your goal as clearly as you can. Add all the specifics and make it as real as possible. Once you build the memory of already having achieved your goal, it won’t seem as impossible as it did before!
Team up.
If you can share your goal with a friend, do it. Two people can help motivate one another when one person might be feeling blue and wanting to slack off. If you can’t find a friend to work with you, then appoint a supportive friend who you allow to remind you of your goal when you are feeling weak. And whichever way you do it, be nice. It’s hard to be thankful to someone who tells you to put that brownie down, but you did ask them to help you!
We hope these tricks help you achieve your dreams!
(photo: jzlomek/morguefile.com)
Mental Fitness – Puzzles
Do you know the best way to keep your brain functioning at its absolute best? By doing puzzles, of course! Puzzles of all kinds are the best way to keep your mind fit and flexible and ready to take on any challenge, whether it’s in school, at home or life in general.
When you start testing yourself with puzzles, you quickly realize that the fastest way to a solution is not always what would seem the most direct. Crossword puzzles have you thinking ‘around corners’, going first for the obvious answer, and then looking at it from all sides and possible meanings, from puns and plays on words to other definitions of the same word. Picture puzzles get your eyes looking for patterns in new and different ways, and Sudoku trains your logic skills! - Sure, it uses numbers as symbols, but it’s not about math at all!
Puzzles teach you to look at things from more than one perspective, and see to them with many possible outcomes, which is super helpful in life. I mean, would you rather read the same old book report, or one written in the style of the book’s author? Or written from the point of view of one of the characters in the book? Or even one that presents your opinion of what the book is trying to say? These are the things that turn schoolwork, and grown up work too, into something truly interesting, that earns better grades, or even raises and promotions at work.
So go out and try some puzzles. And just remember, anything new requires some work and guidance before you can get good at it, so be patient with yourself. Not every puzzle fits every personality, so keep looking until you find the one that’s right for you! Happy puzzling!
Puzzling brain facts:
People who do puzzles live longer, more mentally active lives.
Doing puzzles actually stimulates your brain to create more connections (synapses) for faster and better brain function – Yep! Doing puzzles actually makes you smarter!
(photo: Jane M Sawyer/morguefile.com)
Why Excersise?
We know you're not stupid - you get that you should probably work out. But here are some concrete reasons to remind you why, and that's it's not JUST about being popular or looking good!
1. Aerobic exercise, especially running, can help make feelings of depression and frustration disappear. After 20 or more minutes of continuous slow running, your body releases powerful hormones (called endorphins) that start pumping through your bloodstream, producing a strong "runner's high" that does wonders for your self-esteem.
2. Not everyone has the discipline and ability to set a goal and reach it with slow, steady and hard work. You'll feel great for having done that!
3. Every time you work out, your muscles develop strength and power. Your lungs hold mega amounts of oxygen. You'll find that you're staring at yourself in full-length mirrors because you look AWESOME! And your metabolism will burn extra fat for hours afterwards.
4. The more exercise you do, the more energy you'll have for hours afterwards. Your body will kick into overdrive after a few weeks of conditioning and you will feel more energized than you ever have before.
5. Aerobic exercise conditions your body to perform longer, faster, and more efficiently. Wait until your coach sees you play soccer or baseball!
6. It's a perfect time to be alone and think. You'll be blown away by the creative thoughts -- ideas for research papers, ways to end that fight with your best friend, and what to say to that cute kid in the neighborhood. Or...
7. It's an awesome time to chat with friends. (And talking slows your pace, so you'll exercise longer.)
8. Your heart becomes more efficient at pumping blood and oxygen through your body and you'll think more clearly. You'll also protect yourself from heart attacks and strokes when you get older.
9. Running and walking are convenient and don't cost much. All you have to do is walk out the door and put one foot in front of the other. No need for pools, courts, or fields. Splurge on good running shoes, but go the el-cheapo route for shorts, t-shirts, and sweats.
10. Oh! Just get out there and do it! Nine reasons are as good as ten!
Easy Does It!
Are you just starting a new work out regimen? Going from zero to overdrive is never a good idea for any engine, and your body is no different! You can't reach your fitness goals in one week, so be realistic!
What does that mean? Start small. Don't overdo it! How can you tell? There are a few signs that you might be doing to much for your current fitness level that you can look for.
1. Can't speak. While exercising, it's okay for your breathing to get a little more difficult, but you should always be able to carry on a conversation with a friend. When this becomes impossible, you know it's time to slow down a little!
2. Blotchy skin. Some people get blotchy very quickly or easily, so it's not as good a sign for them, but if this isn't something that normally happens to you, it's a sign that your body isn't quite keeping up in its attempts to keep your temperature cool and well balanced. Another good sign that you need to slow down!
3. Dizziness. This one should be a gimmie, but sometimes people are so determined to 'get fit', that they'll ignore even the most obvious signs their body is sending them! Dizziness is a sign that your body isn't getting enough oxygen-bearing blood to your brain, and you need to back off!
4. Cramps or Stitches. This can be a sign that your body isn't processing enough calcium or potassium out of your blood to keep your muscles contracting smoothly. Slow down, or even stop, and stretch out those poor muscles!
None of these symptoms needs to be a major problem, as long as you listen to your body, slow down, and let yourself recover. With daily repetition, the tasks you are asking your body to perform will become easier for it, as it adapts to the new conditions, and begins to improve its functions!
There will always be times of progress and times when you feel you're not getting ahead at all, but with patience, hard work and time, you'll reach your fitness goals! Just maybe not the day after you start working out!
As always, check with your parents and/or your family doctor before starting any fitness programs.
Do you Take Vitamins?
It might be something to think about doing. This year's flu and cold season was one of the worst in a long time. The only people we knew who got through it without getting a cold or a flu... or both!... were the people who got plenty of rest, kept a regular waking/sleeping schedule, and who took vitamins.
Some vitamins, like vitamin C, are a great helper for the immune system, and give a general boost to your spirits. The amounts you can get out of fruit juice and some vegetables are good for you, but just can't compete with the amounts modern science can pack into a chewable vitamin these days! Also, that way, your mouth doesn't get all raw from the citric acid! As you get older, Iron and zinc and vitamin D become more and more important...for women especially. And the B vitamins help to keep your mood balanced and your brain awake and effective.
Check with your parents or doctor about what vitamins might be right for you. And remember: vitamin supplements don't make up for having a balanced diet! They "supplement" it for even better health!
Two Good Deeds in One!
Do you like to walk in nature? (The correct answer is "Yes"!) Even if you live in the city, there are usually some parks you can walk in, or lakes, rivers or oceans you can walk along the edge of. How about a nieghborhood tree you can stare at and hug?
Getting out and getting moving as we move towards spring is really important! Not only is it good for your body, but your mind will improve too! Movement gets you breathing, and breathing brings oxygen to the blood, the muscles get the blood moving around, and pretty soon you've got lot's of oxygen going to your brain, and Viola! You feel refreshed and smarter! And who doesn't feel like they've let the pressure out of a cola can once they've had a good trek outside after a day of being cooped up at school or at home?
So find your favorite place for a good long walk, and add this: a big trash bag and rubber gloves... and maybe one of those trash picker uppper things if you can find one! You guessed it! Now, you can clean up your favorite outdoor area, and make it an even better place to hang out in!
It's best to take a grown-up along on these kinds of expeditions, as they can decide what you should not attempt to touch, and what's fine to pick up and trash with rubber gloves on!
Gotta love nature!
Opposing Muscle Workouts
Did you just spend a whole bunch of time doing sit-ups, or calf-raises, or push ups, and now you’re wondering how come your body hurts so much?!? Exercising isn’t something that can be done once a week, or once a month, but should be a habit that you keep up with at least three or four times a week! Keeping moving will keep those “new movement” muscle aches down to a minimum… but there are other things you can do to keep your body more balanced as well! Exercise your opposing muscle groups!
Did you just spend most of an afternoon playing tennis on your friends Wii? And now you’re wondering why your arm, shoulder, and maybe even neck, back and waist hurt? You’ve got ‘repetitive motion strain’! Doing the same movement over and over again, without taking the time to stretch or to balance your body by working the opposite side! Getting the idea now?
Think of every part of your body as having a top and a bottom, or a back and a front if you like. Let’s take your lower leg for an example. The front is the shin, and you flex the muscles there by raising the top of your foot towards it. The back would be your calf, and you flex the muscles there by pointing your toe down in the opposite direction. Two sets of muscles, two opposite movements. So if you do a lot of calf-raises (like in ballet), you’ll want to try and work the front of the leg too, to even things out. You’ll also want to stretch the calf muscles, but did you know that by working the opposing muscle, your body automatically triggers a relaxation of the first muscle? It’s true! It’s like a safety mechanism in our bodies so we don’t tear an opposing muscle just because we’re working the other one! Back to the lower leg: when you flex your calf muscle (point your toe), the muscles on your shin have to stretch, or they’d break, so the body takes care of it with an automatic nerve impulse. Pretty kewl, huh?
So, if you’re feeling sore, don’t just stretch the muscles that are hurting, but also find a way to work the opposing muscles to balance things out! It may take a little brain work, and actually trying out the moves, but you’ll figure it out soon enough!
And just remember, for real injuries, there’s nothing that replaces a doctor and a physical therapist to put you on the right path back to health!
Replacement Foods
Just because you want to eat healthier, doesn’t mean you have to starve to death! And it doesn’t even mean you’ll never have something tasty to eat ever again either! Relax! And learn to substitute healthier, calorie lighter options for the ones you’re currently binging on! It will require some shopping, and that you prepare the foods yourself instead of just eating whenever and wherever you like! Hey! There’s something that made you read this article, and I’m betting it’s a sneaking feeling that you could be eating better than you are!
So here are some indulgence replacement tips to get you off the bad stuff and into better eating habits! So enjoy!
- Ice cream
Try some low-fat vanilla yogurt mixed with fat-free Cool Whip for some sweet and creamy fun!
- Cookies
Low calorie, high protein granola bars
- Pizza
A whole grain pita covered in spicy marinara sauce and low-fat mozzarella – just toast it in your toaster oven, and you’re back in the pizza business!
4. Chips
A large handful (not two) of salted mixed nuts should take care of those salt cravings – and you get some healthy fats and protein in the mix as well!
5. Pasta
Use whole wheat pasta, add fresh tomatoes, some spices, and some feta cheese! Makin’ me hungry!
6. Chocolate
If you gotta, then go with dark chocolate! It should be at least 60% cocoa, and then you’ve got some heart healthy food! It’s pretty intense, so approach the bar with caution!
Now see if there are any other ideas you can come up with at home to replace your ‘less than perfect’ food choices with ones that are healthy! One step on the way to a happier you!
